Black Bean and Wild Rice Salad

Vegetarian
Vegan
Gluten Free
Dairy Free
Health score
17%
Black Bean and Wild Rice Salad
50 min.
8
245kcal

Suggestions

Ingredients

  • 14 ounce black beans drained and rinsed canned
  • 0.5 cup cashew pieces roughly chopped
  • 0.1 teaspoon cayenne pepper 
  • bunch cilantro leaves chopped
  • 16 ounce rice wild cooked
  • 1.5 teaspoons dijon mustard 
  • 0.5 cup cranberries dried
  • 0.5 teaspoon thyme leaves dried
  • 0.3 teaspoon ground cumin 
  • servings salt and ground pepper black to taste
  • 0.3 cup olive oil 
  • 0.5 cup orange juice freshly squeezed
  •  onion red finely chopped
  • tablespoons tarragon vinegar 

Equipment

  • whisk
  • mixing bowl

Directions

  1. Toss the red onion, cilantro, black beans, wild rice, dried cranberries, and cashews together in a large mixing bowl.
  2. Whisk the orange juice, olive oil, tarragon vinegar, Dijon mustard, thyme, cumin, cayenne pepper, salt, and black pepper together in a small bowl; pour over the rice mixture in the mixing bowl and toss to coat. Chill 30 minutes.

Nutrition Facts

Calories245kcal
Protein11.15%
Fat38.27%
Carbs50.58%

Properties

Glycemic Index
35.9
Glycemic Load
1.68
Inflammation Score
-5
Nutrition Score
9.599130568297%

Flavonoids

Cyanidin
0.05mg
Delphinidin
0.01mg
Eriodictyol
0.03mg
Hesperetin
1.85mg
Naringenin
0.33mg
Apigenin
0.01mg
Luteolin
0.01mg
Isorhamnetin
0.69mg
Kaempferol
0.09mg
Myricetin
0.19mg
Quercetin
3.7mg

Nutrients percent of daily need

Calories:245.12kcal
12.26%
Fat:10.81g
16.64%
Saturated Fat:1.65g
10.3%
Carbohydrates:32.16g
10.72%
Net Carbohydrates:26.65g
9.69%
Sugar:8.31g
9.23%
Cholesterol:0mg
0%
Sodium:205.46mg
8.93%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:7.09g
14.18%
Manganese:0.48mg
24.04%
Fiber:5.51g
22.03%
Copper:0.36mg
18.18%
Magnesium:63.79mg
15.95%
Phosphorus:157.53mg
15.75%
Folate:55.2µg
13.8%
Vitamin C:10.5mg
12.72%
Iron:2.11mg
11.74%
Vitamin K:12.12µg
11.54%
Vitamin B1:0.16mg
10.51%
Zinc:1.55mg
10.35%
Potassium:328.46mg
9.38%
Vitamin E:1.39mg
9.29%
Vitamin B6:0.17mg
8.34%
Vitamin B2:0.13mg
7.48%
Vitamin B3:1.27mg
6.34%
Selenium:3.2µg
4.58%
Vitamin B5:0.32mg
3.21%
Calcium:31.54mg
3.15%
Vitamin A:119.82IU
2.4%
Source:Allrecipes