Wild Rice and Bean Salad

Vegetarian
Vegan
Gluten Free
Dairy Free
Health score
18%
Wild Rice and Bean Salad
20 min.
10
175kcal

Suggestions


Looking for a vibrant and nutritious side dish that will impress your guests and satisfy your taste buds? Look no further than this delightful Wild Rice and Bean Salad! Packed with protein-rich beans and the nutty flavor of wild rice, this salad is not only a feast for the eyes but also a powerhouse of nutrition. Perfect for any occasion, whether it’s a summer barbecue, a holiday gathering, or a simple weeknight dinner, this dish is sure to be a hit.

What makes this salad even more appealing is its versatility. It’s vegetarian, vegan, gluten-free, and dairy-free, making it an excellent choice for those with dietary restrictions. The combination of great northern beans and black beans provides a hearty texture, while the addition of chopped green chiles adds a subtle kick that elevates the flavor profile. Fresh celery and cilantro bring a refreshing crunch, making each bite a delightful experience.

With just 20 minutes of prep time, you can whip up a generous serving for 10 people, making it an ideal dish for gatherings. The zesty dressing, made with olive oil, vinegar, and a hint of garlic, ties all the ingredients together beautifully. Whether served immediately or chilled, this Wild Rice and Bean Salad is a delicious and healthy addition to any meal. Get ready to enjoy a burst of flavors and textures that will leave everyone asking for the recipe!

Ingredients

  • 10 oz rice wild frozen thawed cooked
  • 15.8 oz great northern beans rinsed drained canned
  • 15 oz black beans rinsed drained canned
  • oz chilis green chopped canned
  • 0.5 cup celery sliced (1 medium stalk)
  • 0.3 cup onion chopped (1 small)
  • 0.3 cup cilantro leaves fresh chopped
  • 0.3 cup olive oil 
  • 0.3 cup vinegar 
  • teaspoon ground mustard dry
  • 0.5 teaspoon salt 
  • 0.5 teaspoon pepper 
  •  garlic clove minced

Equipment

  • bowl

Directions

  1. In large bowl, combine all salad ingredients; stir gently to combine.
  2. In small bowl, combine all dressing ingredients; mix well.
  3. Pour dressing over salad; toss gently to coat.
  4. Serve immediately, or cover and refrigerate until serving time.

Nutrition Facts

Calories175kcal
Protein16.32%
Fat29.86%
Carbs53.82%

Properties

Glycemic Index
20.3
Glycemic Load
0.2
Inflammation Score
-4
Nutrition Score
8.2360869231431%

Flavonoids

Apigenin
0.15mg
Luteolin
0.06mg
Isorhamnetin
0.27mg
Kaempferol
0.05mg
Myricetin
0.01mg
Quercetin
1.32mg

Nutrients percent of daily need

Calories:174.75kcal
8.74%
Fat:5.92g
9.11%
Saturated Fat:0.86g
5.36%
Carbohydrates:24.01g
8%
Net Carbohydrates:17.94g
6.52%
Sugar:0.53g
0.59%
Cholesterol:0mg
0%
Sodium:332.05mg
14.44%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:7.28g
14.56%
Fiber:6.08g
24.31%
Manganese:0.41mg
20.35%
Folate:79.15µg
19.79%
Phosphorus:137.28mg
13.73%
Magnesium:49.57mg
12.39%
Iron:1.93mg
10.73%
Potassium:358.06mg
10.23%
Copper:0.2mg
9.86%
Vitamin B1:0.15mg
9.74%
Vitamin C:6.47mg
7.84%
Vitamin B6:0.14mg
7.1%
Vitamin B2:0.11mg
6.61%
Zinc:0.95mg
6.33%
Vitamin K:6.32µg
6.02%
Vitamin E:0.88mg
5.88%
Calcium:49.64mg
4.96%
Vitamin B3:0.95mg
4.74%
Selenium:3.24µg
4.63%
Vitamin B5:0.28mg
2.84%
Vitamin A:67.28IU
1.35%