Black-Bean and Yellow-Rice Salad

Vegetarian
Vegan
Gluten Free
Dairy Free
Health score
10%
Black-Bean and Yellow-Rice Salad
45 min.
4
380kcal

Suggestions

Ingredients

  •  bay leaf 
  • tablespoons cooking oil 
  • 0.3 cup parsley fresh chopped
  • cloves garlic minced
  •  bell pepper green chopped
  • 0.5 teaspoon ground cumin 
  • 0.3 teaspoon fresh-ground pepper black
  •  onion chopped
  • 1.5 cups rice long-grain
  • 1.3 teaspoons salt 
  •  tomatoes diced
  • 0.3 teaspoon turmeric 
  • 2.8 cups water 
  • tablespoon red-wine vinegar 

Equipment

  • bowl
  • sauce pan

Directions

  1. In a medium saucepan, heat 2 tablespoons of the oil over moderately low heat.
  2. Add the onion and cook, stirring occasionally, until translucent, about 5 minutes. Stir in the garlic, turmeric, cumin, 1 teaspoon of the salt, the black pepper, and rice. Cook, stirring frequently, for 2 minutes.
  3. Add the water and bay leaf; bring to a simmer. Reduce the heat to low and cook, covered, until all the liquid is absorbed and the rice is done, about 20 minutes.
  4. Remove the bay leaf.
  5. In a large glass or stainless-steel bowl, combine the rice, beans, bell pepper, and tomatoes.
  6. Add the remaining 1 tablespoon oil and 1/4 teaspoon salt, the vinegar, and parsley. Toss gently to combine.
  7. Serve with lime wedges, if using.
  8. Wine Recommendation: An unpretentious, exuberantly fruity, and robust red wine will suit this salad well. Look to Australia for one of its many delicious shiraz that just ooze blackberry and chocolate flavors. They're frequently incredible values, too.

Nutrition Facts

Calories380kcal
Protein6.69%
Fat26.83%
Carbs66.48%

Properties

Glycemic Index
60.05
Glycemic Load
34.87
Inflammation Score
-9
Nutrition Score
14.997825871343%

Flavonoids

Naringenin
0.42mg
Apigenin
8.08mg
Luteolin
1.45mg
Isorhamnetin
1.38mg
Kaempferol
0.31mg
Myricetin
0.67mg
Quercetin
6.63mg

Nutrients percent of daily need

Calories:380.13kcal
19.01%
Fat:11.27g
17.34%
Saturated Fat:0.96g
6%
Carbohydrates:62.84g
20.95%
Net Carbohydrates:59.98g
21.81%
Sugar:3.64g
4.04%
Cholesterol:0mg
0%
Sodium:746.53mg
32.46%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:6.32g
12.65%
Vitamin K:76.49µg
72.84%
Vitamin C:39.92mg
48.38%
Manganese:0.97mg
48.37%
Vitamin A:944.36IU
18.89%
Vitamin E:2.4mg
16.03%
Selenium:10.86µg
15.51%
Vitamin B6:0.29mg
14.44%
Copper:0.26mg
13.05%
Phosphorus:115.04mg
11.5%
Fiber:2.86g
11.44%
Potassium:355.57mg
10.16%
Magnesium:35.28mg
8.82%
Vitamin B3:1.73mg
8.65%
Vitamin B5:0.85mg
8.47%
Iron:1.4mg
7.79%
Vitamin B1:0.11mg
7.27%
Folate:28.86µg
7.22%
Zinc:1.04mg
6.95%
Calcium:51.64mg
5.16%
Vitamin B2:0.07mg
4.01%
Source:My Recipes