Wild Rice and Bean Salad

Vegetarian
Vegan
Gluten Free
Dairy Free
Health score
18%
Wild Rice and Bean Salad

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! Perfectly suited for vegetarians, vegans, and those with gluten or dairy sensitivities, this salad is a versatile addition to any meal. With a preparation time of just 20 minutes, you can whip up this colorful dish in no time, making it an ideal choice for busy weeknights or festive gatherings.

This salad is not only visually appealing but also packed with flavor and nutrition. The combination of black beans and great northern beans provides a hearty protein boost, while the wild rice adds a unique texture and nutty flavor. Fresh ingredients like crisp celery, zesty green chiles, and aromatic garlic elevate the dish, making each bite a delightful experience. Tossed in a simple yet flavorful dressing of olive oil, vinegar, and spices, this salad is sure to become a favorite at your table.

With only 175 calories per serving, you can indulge guilt-free while enjoying the wholesome goodness of this dish. Whether served alongside grilled vegetables, as a filling for wraps, or simply on its own, this Wild Rice and Bean Salad is a delicious way to celebrate healthy eating. So gather your ingredients and get ready to impress with this easy, nutritious, and utterly delicious salad!

Ingredients

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

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
Protein16.31%
Fat29.82%
Carbs53.87%

Properties

Glycemic Index
20.3
Glycemic Load
0.2
Inflammation Score
-4
Nutrition Score
8.2939130275146%

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:175.05kcal
8.75%
Fat:5.92g
9.11%
Saturated Fat:0.86g
5.37%
Carbohydrates:24.08g
8.03%
Net Carbohydrates:17.98g
6.54%
Sugar:0.53g
0.59%
Cholesterol:0mg
0%
Sodium:337.68mg
14.68%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:7.29g
14.58%
Fiber:6.1g
24.4%
Manganese:0.41mg
20.35%
Folate:79.92µg
19.98%
Phosphorus:137.43mg
13.74%
Magnesium:49.63mg
12.41%
Iron:1.95mg
10.84%
Potassium:359.66mg
10.28%
Copper:0.2mg
9.86%
Vitamin B1:0.15mg
9.75%
Vitamin C:6.95mg
8.43%
Vitamin B6:0.14mg
7.19%
Vitamin B2:0.11mg
6.63%
Zinc:0.95mg
6.34%
Vitamin K:6.32µg
6.02%
Vitamin E:0.88mg
5.88%
Calcium:50.15mg
5.02%
Vitamin B3:0.96mg
4.78%
Selenium:3.24µg
4.63%
Vitamin B5:0.28mg
2.85%
Vitamin A:69.06IU
1.38%