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
- Diabetes meal plan
- DASH diet
- Low-sodium
- Heart-healthy
- Weight management
- Plant-based
- Meatless
- Healthy-carb
- Gluten-free
- High-fiber
Ingredients
- 1 1/2 cups uncooked brown rice
- 3 cups water
- 1/2 cup chopped fresh parsley
- 1/2 cup chopped shallots or spring onions (approximately 2 shallots or several spring onions)
- 15-ounce can unsalted garbanzo beans
- 15-ounce can unsalted dark kidney beans
- 1/4 cup olive oil
- 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
- Grains and grain products 1
- Fats and oils 1
- Vegetables 1
- Nuts, seeds and dry beans 1
- Protein and dairy 1
- Fats 1
- Carbohydrates 1
- Meat and meat substitutes 1
- Fats 1
- Nonstarchy vegetables 1
- Starches 2
This recipe is one of 400 recipes collected in the "Fix-It and Enjoy-It! Healthy Cookbook" published by Good Books.
March 03, 2020Original article: https://www.mayoclinic.org/healthy-lifestyle/recipes/rice-and-beans-salad/rcp-20049942