Healthy Black Bean and Rice Salad

Healthy Black Bean and Rice Salad Recipe from Mexico

Region / culture: Mexico | Preparation time: 15 minutes | Cooking time: 35 minutes | Servings: 6 |

Vegetarian diet

Introduction

This Healthy Black Bean and Rice Salad is a delicious and nutritious dish that is perfect for a light lunch or as a side dish for dinner. Packed with protein, fiber, and flavor, this salad is sure to become a favorite in your household.

History

This recipe is a modern twist on traditional black bean and rice dishes that are popular in Latin American cuisine. By adding fresh vegetables and a zesty dressing, this salad takes on a whole new level of flavor and texture.

Ingredients

rice
14 oz (397 g) can low sodium chicken broth
0.5 tsp salt
1 clove garlic, minced
1 bay leaf, crushed
2 tsp chili powder
2 tsp cumin
2 tsp thyme
2 cup white rice, uncooked
Salad
1 small red pepper, diced
1 jalapeño pepper, seeded and diced
1 oz (28 g) fresh cilantro, chopped
1 tsp prepared mustard
1 tbsp red wine vinegar
2 tbsp olive oil
2 tsp chili powder
2 tsp hot pepper sauce
1 clove garlic, minced
1 tsp ground black pepper
1 tsp salt
2 (15-16 oz (454 g)) cans black beans, drained and rinsed

How to prepare

Combine all the rice ingredients in a small baking dish (about 2 qt (1.89 liter)). Cover and bake at 350°F (177°C) for 30–35 minutes, until the rice is cooked but still moist.
Combine all the salad ingredients in a medium bowl.
Then mix the salad with the rice.
Chill and serve.

Variations

Add diced tomatoes or corn for extra color and flavor.
Swap out the black beans for kidney beans or chickpeas for a different twist.
Top the salad with crumbled feta cheese or diced avocado for added creaminess.

Cooking Tips & Tricks

Be sure to rinse the black beans thoroughly to remove excess sodium and starch.

- For a spicier kick, add more jalapeño peppers or hot pepper sauce to the salad.

- Make sure to let the salad chill in the refrigerator for at least an hour before serving to allow the flavors to meld together.

Serving Suggestions

This salad can be served on its own as a light lunch or as a side dish with grilled chicken or fish. It also pairs well with avocado slices or a dollop of Greek yogurt on top.

Cooking Techniques

Baking the rice in the oven helps to ensure that it cooks evenly and stays moist. Mixing the salad ingredients separately before combining with the rice helps to distribute the flavors evenly throughout the dish.

Ingredient Substitutions

If you don't have white rice on hand, you can use brown rice or quinoa instead. You can also use vegetable broth in place of chicken broth for a vegetarian option.

Make Ahead Tips

This salad can be made ahead of time and stored in the refrigerator for up to 3 days. Just be sure to give it a good stir before serving to redistribute the dressing.

Presentation Ideas

Serve this salad in a large bowl or on a platter garnished with fresh cilantro leaves or a sprinkle of chili powder for a pop of color. You can also serve it in individual bowls for a more elegant presentation.

Pairing Recommendations

This Healthy Black Bean and Rice Salad pairs well with a crisp white wine, such as a Sauvignon Blanc or Pinot Grigio. It also goes well with a light beer or a refreshing iced tea.

Storage and Reheating Instructions

Store any leftovers in an airtight container in the refrigerator for up to 3 days. To reheat, simply microwave the salad for 1-2 minutes until warmed through, or enjoy it cold straight from the fridge.

Nutrition Information

Calories per serving

Each serving of this Healthy Black Bean and Rice Salad contains approximately 300 calories, making it a satisfying and nutritious meal option.

Carbohydrates

This salad is a great source of carbohydrates, with the rice and black beans providing a healthy dose of energy for your day. Each serving contains approximately 45 grams of carbohydrates.

Fats

The olive oil in this salad provides heart-healthy fats that are essential for overall health. Each serving contains approximately 5 grams of fat.

Proteins

Black beans are a fantastic source of plant-based protein, making this salad a great option for vegetarians or those looking to reduce their meat consumption. Each serving contains approximately 10 grams of protein.

Vitamins and minerals

This salad is rich in vitamins and minerals, including vitamin C from the red pepper, cilantro, and jalapeño peppers. It also contains iron, potassium, and magnesium from the black beans and rice.

Alergens

This recipe contains no common allergens, making it a safe option for those with food sensitivities or allergies.

Summary

Overall, this Healthy Black Bean and Rice Salad is a well-rounded dish that provides a good balance of carbohydrates, fats, proteins, vitamins, and minerals. It is a great option for a healthy and satisfying meal.

Summary

This Healthy Black Bean and Rice Salad is a flavorful and nutritious dish that is perfect for a light lunch or as a side dish for dinner. Packed with protein, fiber, and vitamins, this salad is a great option for a healthy and satisfying meal.

How did I get this recipe?

The memory of finding this recipe for the first time is still fresh in my mind. It was a warm summer day, and I was rummaging through a stack of old recipe cards that my dear friend Martha had given me. She was always finding new and exciting dishes to try, and I was eager to see what culinary delights she had in store for me this time.

As I sifted through the cards, one in particular caught my eye. It was labeled "Healthy Black Bean and Rice Salad." The ingredients listed were simple and wholesome - black beans, brown rice, corn, bell peppers, and a variety of fresh herbs and spices. I could practically taste the vibrant flavors just reading the recipe.

I immediately set to work gathering the ingredients and preparing the salad. As I chopped the colorful bell peppers and mixed them with the tender black beans and fluffy rice, I felt a sense of contentment wash over me. Cooking has always been a form of therapy for me, a way to relax and express my creativity.

Once the salad was assembled, I took a small bite and was instantly transported to a place of pure bliss. The flavors of the black beans and rice mingled together in perfect harmony, while the crunch of the fresh vegetables added a delightful texture. The dressing, made with a tangy blend of lime juice, olive oil, and cumin, tied everything together beautifully.

I knew right then and there that this recipe would become a staple in my kitchen. I could imagine serving it at family gatherings, picnics in the park, or simply enjoying a bowlful on a lazy Sunday afternoon. It was a dish that was not only delicious but also nourishing and wholesome - everything I strive for in my cooking.

Over the years, I have made this Healthy Black Bean and Rice Salad countless times, each batch as delicious as the last. I have shared the recipe with friends and family, who have all raved about its flavor and simplicity. It has become a beloved tradition in our household, a dish that brings people together and warms the soul.

As I reflect on the journey that led me to discover this recipe, I am filled with gratitude for the people who have inspired and guided me along the way. From my friend Martha, who introduced me to the world of adventurous cooking, to the farmers who grow the fresh produce that goes into this salad, I am thankful for the connections I have made through food.

Cooking is more than just a means to an end for me - it is a way of life, a way to express love and creativity in a tangible form. And this Healthy Black Bean and Rice Salad embodies everything I hold dear about cooking - simplicity, flavor, and nourishment.

So as I sit down to enjoy a bowl of this delicious salad, I raise a toast to the recipe that has brought so much joy and satisfaction into my life. May it continue to inspire and delight for years to come. Cheers!