Southwest Black Bean & Brown Rice Salad

Southwest Black Bean & Brown Rice Salad

Sep 13, 2016

Family mealtime is one of the most important parts of each and every day.  It is one of the easiest ways to ensure your family eats a balanced meal and is a time for connecting and sharing stories/experiences with each other, which brings everyone closer.

Here is a super easy recipe that is balanced, loaded with veggies and inexpensive!  Not a big fan of vegetarian meals? Then add some grilled chicken or shrimp.

Southwest Black Bean & Brown Rice Salad

Southwest brown rice (Think Rice).jpg

Prep Time: 15 minutes (not including time to cook brown rice)     Number of Servings: 8 (3/4 cup servings)

Ingredients:

  • 1/3 cup oil and vinegar dressing
  • 1/2 teaspoon ground cumin
  • 1/4 teaspoon salt
  • 1/4 teaspoon black pepper
  • 4 cups cooked brown rice
  • 1 (15-ounce) can black beans, drained and rinsed
  • 1 small red bell pepper, diced
  • 1/3 cup green onions, sliced
  • 2 tablespoons cilantro, chopped (or parsley)
  • 2 tablespoons lime wedges, optional

Directions:

  1. In large bowl, combine dressing, cumin, salt and pepper; mix well.
  2. Stir in rice, black beans, red pepper, green onions and cilantro; mix well.
  3. If desired, serve with lime wedges.

Serve With:

  • 8oz glass of low-fat or 0% skim milk
  • Fresh or frozen (thawed) mango on the side
  • Or grilled shrimp on the side

Nutrition Facts (per serving & does NOT include sides):

Calories: 300     Protein: 23gm    Total Carbohydrates: 37gm    Fiber: 4gm   

Total Fat: 7gm    Cholesterol: 45mg    Sodium: 400mg

Recipe Courtesy of USA Rice

Melanie Kluzek, Registered Dietitian for County Market

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Category: Recipes

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