Black Bean and Brown Rice Salad

  • Serves: 4; 1 1/2 cups per serving


Description

Fresh cilantro adds its clean taste and lime juice provides a tangy zing to this fiber-rich salad.

Ingredients

1 10-ounce package frozen brown rice
1 15-ounce can no-salt-added black beans
1 medium avocado
4 medium green onions
1 medium tomato
6 to 7 sprigs of fresh cilantro
2 tablespoons fresh lime juice
2 teaspoons olive oil (extra-virgin preferred)
1/4 to 1/2 teaspoon hot sauce, or to taste
1/4 teaspoon salt

Cooking Instructions

Prepare the rice using the package directions. Spread in a single layer on a baking sheet to cool quickly (about 10 minutes).

Meanwhile, rinse and drain the beans. Pour into a medium bowl.

Chop the avocado and green onions. Dice the tomato. Snip the cilantro. Stir into the beans. Stir in the lime juice, oil, hot sauce, and salt.

Stir in the cooled rice. Serve immediately for peak flavor and texture or cover and refrigerate for up to 4 hours.

Cook's Tip

Frozen brown rice is already cooked and has no added sodium or fat. After just a few minutes in the microwave or on top of the stove, it is ready to use. When you want a change of flavor, substitute barley, bulgur, whole-grain pasta, or any other whole grain for the brown rice in this very versatile salad.


Nutritional Analysis
Per serving
Calories Per Serving
286
Total Fat
10.0g
Saturated Fat
1.5g
Trans Fat
0.0
Polyunsaturated Fat
1.0g
Monounsaturated Fat
6.5g
Cholesterol
0mg
Sodium
161mg
Carbohydrates
41g
Fiber
10g
Sugar
6g
Protein
9g

Dietary Exchanges


2 1/2 starch, 1 vegetable, 1 1/2 fat



This recipe is brought to you by the American Heart Association’s Patient Education program. Recipe copyright © 2008 by the American Heart Association. Look for other delicious recipes in American Heart Association cookbooks, available from booksellers everywhere.