By Mayo Clinic Staff

Dietitian's tip:

Using no-salt-added canned beans instead of salted ones in this recipe reduces the sodium content by half.

Number of servings

Serves 10
  1. Diabetes meal plan
  2. DASH diet
  3. Low-sodium
  4. Heart-healthy
  5. Weight management
  6. Plant-based
  7. Meatless
  8. Healthy-carb
  9. Gluten-free
  10. High-fiber

Ingredients

  1. 1 1/2 cups uncooked brown rice
  2. 3 cups water
  3. 1/2 cup chopped fresh parsley
  4. 1/2 cup chopped shallots or spring onions (approximately 2 shallots or several spring onions)
  5. 15-ounce can unsalted garbanzo beans
  6. 15-ounce can unsalted dark kidney beans
  7. 1/4 cup olive oil
  8. 1/3 to 1/2 cup rice vinegar, according to your taste

Directions

Place rice and water in stockpot. Cover and cook over medium heat until rice is tender, about 45 to 50 minutes. Cool to room temperature. Stir in the remaining ingredients. Chill 2 hours or longer.

Nutritional analysis per serving

Serving size: About 3/4 cup

  • Total carbohydrate 34 g
  • Dietary fiber 5 g
  • Sodium 110 mg
  • Saturated fat 1 g
  • Total fat 7 g
  • Cholesterol 0 mg
  • Protein 7 g
  • Monounsaturated fat 4 g
  • Calories 227
  • Trans fat 0 g
  • Total sugars 3 g
  • Added sugars 0 g

This recipe is one of 400 recipes collected in the "Fix-It and Enjoy-It! Healthy Cookbook" published by Good Books.

March 03, 2020