Wild Rice and Bean Salad

Nutty, chewy wild rice goes perfectly with creamy Northern beans, here blended together with celery and herbs and a simple vinaigrette.

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  • prep time 20 min
  • total time
  • ingredients 13
  • servings 10
 

Ingredients

Salad

1
(10-oz.) pkg. frozen cooked wild rice, thawed, or 2 cups cooked wild rice
1
(15.8-oz.) can great northern beans, drained, rinsed
1
(15-oz.) can black beans, drained, rinsed
1
(4.5-oz.) can Old El Paso™ Chopped Green Chiles
1/2
cup sliced celery (1 medium stalk)
1/3
cup chopped onion (1 small)
1/4
cup chopped fresh cilantro

Dressing

1/4
cup olive oil
1/4
cup vinegar
1
teaspoon dry mustard
1/2
teaspoon salt
1/2
teaspoon pepper
2
garlic cloves, minced

SAVE ON THIS RECIPE!

LOCATION

Steps

  • 1 In large bowl, combine all salad ingredients; stir gently to combine.
  • 2 In small bowl, combine all dressing ingredients; mix well.
  • 3 Pour dressing over salad; toss gently to coat. Serve immediately, or cover and refrigerate until serving time.
  • 1 In large bowl, combine all salad ingredients; stir gently to combine.
  • 2 In small bowl, combine all dressing ingredients; mix well.
  • 3 Pour dressing over salad; toss gently to coat. Serve immediately, or cover and refrigerate until serving time.

EXPERT TIPS

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Expert Tips

Wild rice, indigenous to the Great Lakes region of the United States, grows in marshy bogs, rivers and lakes. It has a chewy texture and a nutty flavor. If you can’t find wild rice in the freezer section of your grocery store, look for it in cans in the rice and dried bean aisle.

Cook wild rice when you have time and freeze in 1-cup portions in resealable plastic freezer bags. If you have the ingredients on hand, this is a good recipe for last minute preparation.

Nutritional information

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Nutrition Information

NUTRITION INFORMATION PER SERVING

Serving Size: 1/2 Cup
Calories
185
(
Calories from Fat
55),
% Daily Value
Total Fat
6g
6%
(Saturated Fat
1g,
1%
),
Cholesterol
0mg
0%;
Sodium
440mg
440%;
Total Carbohydrate
30g
30%
(Dietary Fiber
6g
6%
  Sugars
3g
3%
),
Protein
9g
9%
;
% Daily Value*:
Vitamin A
2%;
Vitamin C
10%;
Calcium
8%;
Iron
18%;
Exchanges:
1 1/2 Starch; 1/2 Very Lean Meat; 1 Fat;
Carbohydrate Choices:
1 1/2
*Percent Daily Values are based on a 2,000 calorie diet.