MENU

Wild Rice and Bean Salad

wild rice and bean salad Side Dish
Wild Rice and Bean Salad
  • Prep 20 min
  • Total 0 min
  • Ingredients 13
  • Servings 10

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

Updated December 17, 2009

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

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.

  • 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.

Nutrition Facts

Serving Size: 1/2 Cup
Calories
185
Calories from Fat
55
% Daily Value
Total Fat
6g
9%
Saturated Fat
1g
5%
Cholesterol
0mg
0%
Sodium
440mg
18%
Total Carbohydrate
30g
10%
Dietary Fiber
6g
24%
Sugars
3g
Protein
9g
% Daily Value*:
Vitamin A
2%
2%
Vitamin C
10%
10%
Calcium
8%
8%
Iron
18%
18%
Exchanges:
1 1/2 Starch; 1/2 Very Lean Meat; 1 Fat;
Carbohydrate Choice
1 1/2
*Percent Daily Values are based on a 2,000 calorie diet.

© 2021 ®/TM General Mills All Rights Reserved