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Rice and bean salad

Medically reviewed on June 17, 2017

Serves 10

Dietitian Tip

Rinsing and draining canned beans removes approximately 40 percent of the sodium.

Ingredients

  • 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)

Serving SizeAbout 3/4 cup
Calories227
Carbohydrate34 g
Cholesterol0 mg
Fiber5 g
Protein7 g
Sodium110 mg
Monounsaturated Fat4 g
Saturated Fat1 g
Total Fat7 g

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