Healthy Recipe:

Recipe: Rice and beans salad

  • High fiber = at least 5 g of fiber per serving
  • Healthy carb = whole fruits & vegetables, at least 50% whole grains and no more than 1 tsp of sugar per serving
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Dietitian's tip: Rinsing and draining canned beans removes approximately 40 percent of the sodium.
By Mayo Clinic staff
SERVES 10 MAIN-DISH SERVINGS

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, rinsed and drained
    • 15-ounce can unsalted dark kidney beans, rinsed and drained
    • 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
Calories235 Sodium122 mg
Total fat7 g Total carbohydrate36 g
Saturated fat1 g Dietary fiber5 g
Monounsaturated fat4 g Protein7 g
Cholesterol0 mg   
Mayo Clinic Healthy Weight Pyramid Servings Diabetes Meal Plan Exchanges Dash Eating Plan Servings

 

Source:

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

References
  1. Reducing sodium levels in canned beans by draining and rinsing. Institute of Food Technologists. http://www.ift.org/meetings-and-events/past-meeting-resources/technical-abstracts-search/Abstract Search Details.aspx?id=3256&techtitle=Reducing sodium levels in canned beans by draining and rinsing. Accessed April 27, 2011.
RE00160 June 1, 2011

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