Rice and Black Bean Salad with Cumin Dressing

Vegetarian
Vegan
Gluten Free
Dairy Free
Health score
13%
Rice and Black Bean Salad with Cumin Dressing
45 min.
6
348kcal

Suggestions

Ingredients

  • 15 ounce black beans rinsed drained canned
  • 0.3 cup cilantro leaves chopped
  • cup whole-kernel corn frozen thawed
  • 0.5 cup cucumber peeled seeded finely chopped
  •  garlic clove minced
  • 0.5 cup green onions finely chopped
  • 0.5 teaspoon ground cumin 
  • teaspoon ground cumin 
  • 0.5 teaspoon ground turmeric 
  • tablespoon jalapeno minced seeded
  • 0.1 teaspoon kosher salt 
  • 0.5 teaspoon kosher salt 
  • tablespoon juice of lime fresh
  • tablespoons juice of lime fresh
  • cups wedges plum tomato thin ( 4 tomatoes)
  • 0.5 cup bell pepper red finely chopped
  • 1.5 cups parboiled rice long-grain uncooked (such as Uncle Ben's converted rice)
  • teaspoon vegetable oil 
  • tablespoons vegetable oil 
  • tablespoons water 
  • 3.3 cups water 

Equipment

  • frying pan

Directions

  1. To prepare rice, heat 1 teaspoon oil in a large nonstick skillet over medium heat.
  2. Add rice; cook 1 minute. Stir in turmeric and 1/2 teaspoon cumin.
  3. Add 3 1/3 cups water and 1/2 teaspoon salt; bring to a boil. Cover, reduce heat, and simmer 25 minutes or until liquid is absorbed.
  4. Remove from heat; uncover and cool to room temperature.
  5. Add corn and next 6 ingredients (corn through black beans).
  6. To prepare dressing, heat 1 teaspoon cumin in a small nonstick skillet over low heat for 30 seconds or just until fragrant.
  7. Remove from heat. Stir in 6 tablespoons lime juice and the next 4 ingredients (lime juice through garlic). Stir into rice mixture.
  8. To prepare topping, combine tomato, 1 tablespoon lime juice, and 1/8 teaspoon salt.
  9. Place rice mixture on a serving platter; spoon tomato topping over rice.

Nutrition Facts

Calories348kcal
Protein10.69%
Fat22.27%
Carbs67.04%

Properties

Glycemic Index
47.86
Glycemic Load
23.46
Inflammation Score
-9
Nutrition Score
16.671739225802%

Flavonoids

Eriodictyol
0.38mg
Hesperetin
1.57mg
Naringenin
0.6mg
Luteolin
0.11mg
Kaempferol
0.19mg
Myricetin
0.11mg
Quercetin
1.95mg

Nutrients percent of daily need

Calories:348.25kcal
17.41%
Fat:8.78g
13.5%
Saturated Fat:1.41g
8.78%
Carbohydrates:59.45g
19.82%
Net Carbohydrates:51.65g
18.78%
Sugar:4.64g
5.15%
Cholesterol:0mg
0%
Sodium:587.28mg
25.53%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:9.48g
18.95%
Vitamin C:39.6mg
48%
Manganese:0.87mg
43.59%
Vitamin K:41.51µg
39.53%
Fiber:7.8g
31.19%
Vitamin A:1238.97IU
24.78%
Folate:84.44µg
21.11%
Phosphorus:177mg
17.7%
Copper:0.35mg
17.33%
Potassium:604.09mg
17.26%
Iron:2.65mg
14.73%
Magnesium:58.68mg
14.67%
Vitamin B6:0.26mg
13.22%
Vitamin B1:0.2mg
13.06%
Selenium:8.28µg
11.83%
Vitamin B3:2.19mg
10.95%
Vitamin B2:0.17mg
10.3%
Vitamin E:1.53mg
10.21%
Vitamin B5:0.88mg
8.75%
Zinc:1.26mg
8.42%
Calcium:68.19mg
6.82%
Source:My Recipes