Mayo Clinic Health Library

Recipe: Rice and beans salad

Updated: 06-01-2011

Dietitian's tip: Rinsing and draining canned beans removes approximately 40 percent of the sodium.

Ingredients

Serves: SERVES 10 MAIN-DISH SERVINGS

  • 1 1/2 cups uncooked brown rice
  • 3 cups water
  • 1/2 cup chopped fresh parsley
  • 1/2 cup chopped shallots or spring onions (approximately 2 shallots or several spring onions)
  • 15-ounce can unsalted garbanzo beans, rinsed and drained
  • 15-ounce can unsalted dark kidney beans, rinsed and drained
  • 1/4 cup olive oil
  • 1/3 to 1/2 cup rice vinegar, according to your taste

Directions

Place rice and water in stockpot. Cover and cook over medium heat until rice is tender, about 45 to 50 minutes. Cool to room temperature. Stir in the remaining ingredients. Chill 2 hours or longer.

Nutritional Analysis per serving
  • Calories: 235
  • Total carbohydrate: 36 g
  • Cholesterol: 0 mg
  • Dietary fiber: 5 g
  • Monounsaturated fat: 4 g
  • Protein: 7 g
  • Saturated fat: 1 g
  • Sodium: 122 mg
  • Total fat: 7 g
Click to expand tables
Mayo Clinic Healthy Weight Pyramid Servings
Diabetes Meal Plan Exchanges
DASH Eating Plan Servings

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