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Black Bean and Rice Salad

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Black Bean and Rice Salad
En Español

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  • Makes: 3 servings

Full of protein, fiber, and flavor, this salad works well as a side dish or stands alone as a main dish. It can also be made ahead of time and refrigerated.

Ingredients

  • 1/2 cup onion (chopped)
  • 1/2 cup bell pepper (green or red, chopped)
  • 1 cup brown rice (or white rice, cooked and cooled)
  • 1 can black beans (15 ounce, drained and rinsed)
  • 1/4 cup rice vinegar (or white wine vinegar or lemon juice)
  • 1/2 mustard powder (1/2 teaspoon, optional)
  • 1 clove garlic (chopped, or 1/2 teaspoon garlic powder)
  • 1/2 teaspoon salt
  • 1/4 teaspoon pepper
  • 2 tablespoon vegetable oil

Directions

1. In a mixing bowl, stir together onion, red or green pepper, rice and beans.

2. In a jar with a tight fitting lid, add vinegar, dry mustard, garlic, salt, pepper and vegetable oil. Shake until dressing is evenly mixed.

3. Pour dressing over bean mixture and stir to mix evenly. Chill for at least one hour. Serve cold as a side dish or main dish.

Notes

Learn more about:

Source: Montana State University Extension Service, Montana Extension Nutrition Education Program
Website Recipes

Nutrition Information

Serving Size: 1 cup, 1/3 of recipe (289g)
Nutrients Amount
Calories 520
Total Fat 12 g
Saturated Fat 2 g
Cholesterol 0 mg
Sodium 688 mg
Total Carbohydrate 87 g
Dietary Fiber 17 g
Total Sugars 3 g
Added Sugars included 0 g
Protein 18 g
Vitamin D 0 mcg
Calcium 114 mg
Iron 5 mg
Potassium 823 mg
N/A - data is not available
Nutrients Amount
Calories 520
Total Fat 12 g
Saturated Fat 2 g
Monounsaturated Fat 4 g
Polyunsaturated Fat 5 g
Linoleic Acid 4 g
a-Linolenic Acid 1 g
Omega 3 - EPA 0 mg
Omega 3 - DHA 0 mg
Cholesterol 0 mg
Total Carbohydrate 87 g
Dietary Fiber 17 g
Total Sugars 3 g
Added Sugars 0 g
Protein 18 g
Minerals
Calcium 114 mg
Potassium 823 mg
Sodium 688 mg
Copper 633 mcg
Iron 5 mg
Magnesium 167 mg
Phosphorus 409 mg
Selenium 22 mcg
Zinc 3 mg
Vitamins
Vitamin A 5 mcg RAE
Vitamin B6 1 mg
Vitamin B12 0 mcg
Vitamin C 22 mg
Vitamin D 0 mcg
Vitamin E 3 mg
Vitamin K 18 mcg
Folate 142 mcg DFE
Thiamin 1 mg
Riboflavin 0 mg
Niacin 4 mg
Choline 70 mg
Note: only nutrients that are available will show on this display

MyPlate Food Groups

MyPlate Food Groups
Vegetables
1 1/4 cups
Grains
2 ounces
Protein Foods
3 1/4 ounces

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