Mexican rice & bean salad

Vegetarian
Vegan
Gluten Free
Dairy Free
Very Healthy
Health score
77%
Mexican rice & bean salad
35 min.
4
295kcal

Suggestions


If you're searching for a vibrant side dish that combines nutrition and delicious flavors, look no further than this Mexican Rice & Bean Salad! Bursting with a medley of colors and textures, this dish is a feast for the eyes as well as the palate. The combination of nutty basmati and wild rice, coupled with a hearty mix of beans, creates an incredibly satisfying base, while the addition of fresh vegetables like crisp red peppers and creamy avocado brings a delightful crunch and a touch of richness.

Ready in just 35 minutes, this vegetarian, vegan, and gluten-free salad is perfect for those busy weeknights or casual gatherings. Drizzled with a zesty lime and Cajun spice dressing, each bite is a refreshing explosion of flavor, accompanied by the fragrant touch of fresh coriander that ties everything together beautifully. With only 295 calories per generous serving, this salad is not only delicious but also a very healthy choice packed with essential nutrients.

Whether you're preparing it as a side dish or savouring it as a meal in itself, this Mexican Rice & Bean Salad is sure to impress your family and friends. Serve it alongside your favorite grilled proteins or enjoy it solo for a light yet filling option. Get ready to dive into a dish that celebrates the vibrant tastes of Mexico, all while keeping your health goals in check!

Ingredients

  • 175 rice wild
  • 400 jicama mixed drained and rinsed canned
  • bunch spring onion chopped
  •  bell pepper red deseeded chopped
  •  avocado chopped
  •  juice of lime 
  • tbsp cajun spice 
  • small bunch cilantro leaves chopped

Equipment

    Directions

    1. Cook the rice following pack instructions.
    2. Drain, then cool under cold running water until completely cold. Stir in beans, onions, pepper and avocado.
    3. Mix the lime juice with the Cajun spice mix and some black pepper.
    4. Pour over the rice mix, stir in the coriander and serve with extra lime wedges.

    Nutrition Facts

    Calories295kcal
    Protein7.35%
    Fat24.07%
    Carbs68.58%

    Properties

    Glycemic Index
    56.8
    Glycemic Load
    22.53
    Inflammation Score
    -9
    Nutrition Score
    17.996087012084%

    Flavonoids

    Cyanidin
    0.17mg
    Epicatechin
    0.19mg
    Epigallocatechin 3-gallate
    0.08mg
    Eriodictyol
    0.16mg
    Hesperetin
    0.67mg
    Naringenin
    0.03mg
    Luteolin
    0.18mg
    Kaempferol
    0.09mg
    Quercetin
    1.81mg

    Nutrients percent of daily need

    Calories:294.87kcal
    14.74%
    Fat:8.1g
    12.46%
    Saturated Fat:1.23g
    7.67%
    Carbohydrates:51.94g
    17.31%
    Net Carbohydrates:41.65g
    15.14%
    Sugar:3.89g
    4.33%
    Cholesterol:0mg
    0%
    Sodium:14.08mg
    0.61%
    Alcohol:0g
    100%
    Alcohol %:0%
    100%
    Protein:5.56g
    11.13%
    Vitamin C:67.24mg
    81.5%
    Vitamin A:2061.69IU
    41.23%
    Fiber:10.3g
    41.18%
    Manganese:0.69mg
    34.36%
    Vitamin K:32.38µg
    30.84%
    Folate:76.55µg
    19.14%
    Vitamin B6:0.38mg
    18.77%
    Vitamin E:2.61mg
    17.42%
    Potassium:581.31mg
    16.61%
    Vitamin B5:1.44mg
    14.39%
    Copper:0.27mg
    13.42%
    Magnesium:46.43mg
    11.61%
    Vitamin B3:2.3mg
    11.5%
    Phosphorus:111.75mg
    11.17%
    Selenium:7.71µg
    11.01%
    Iron:1.84mg
    10.25%
    Vitamin B2:0.17mg
    10.07%
    Zinc:1.15mg
    7.64%
    Vitamin B1:0.11mg
    7.5%
    Calcium:42.97mg
    4.3%