Bean and Rice Salad
Brown rice, with its outer bran layer intact, has three time time fibre of white rice and much higher levels of minerals and B-group vitamins. It does take longer to cook, but it is worth the effort for its nutty flavour and superior nutritional value.
Bean and Rice Salad
Bean and Rice Salad
| Servings | Prep Time | Cook Time |
| 4servings | 30minutes + overnight soaking | 1.5hours |
| Servings | Prep Time |
| 4servings | 30minutes + overnight soaking |
| Cook Time |
| 1.5hours |
Ingredients
- 3/4 cup black-eyed peas
- 1 1/3 cups long-grain brown rice
- 2 carrots thinly sliced
- 125 g green beans cut into short lengths
- 1 420 g can red kidney beans rinsed, drained
- 1 400 g can chickpeas rinsed, drained
- 1 large tomato chopped
- 1 small red pepper chopped
- 1 small red onion chopped
- Mustard and Thyme Dressing
- 1/4 cup red wine vinegar or to taste
- 1 tbsp canola oil
- 1 tbsp wholegrain mustard
- 1 tbsp fresh thyme chopped
- 1 clove garlic crushed
- Freshly ground black pepper
Servings: servings
Units:
Ingredients
Servings: servings Units: |
Instructions
- Soak the black-eyed peas overnight in cold water. Drain and rinse under cold water. Place in a saucepan and cover with cold water. Bring to a boil, then reduce the heat to low and simmer for 45-60 minutes, until tender. Rinse well, drain, then set aside.
- Put the rice in a saucepan, cover with water and bring to a boil. Reduce the heat to low and simmer for 30 minutes, or according to the packet instructions, until tender. Drain and set aside to cool.
- Meanwhile, blanch the carrots in a saucepan of boiling water for 3 minutes. Add the green beans and blanch for a further 4 minutes, until the vegetables are tender. Drain and refresh under cold water, then drain.
- Place the carrots and green beans in a large bowl and add the black-eyed peas, kidney beans, chickpeas, tomato, red pepper and onion.
Dressing
- Whisk the vinegar, oil, mustard, thyme and garlic in a small bowl. Season with freshly ground black pepper.
- Drizzle the dressing over the salad and toss well to combine. Gently fold the rice into the salad and serve.
Recipe Notes
Per serving: 557 calories, 24 g protein, 9 g fat (<1 g saturated fat), 95 g carbohydrate (9 g sugars), 16 g fibre, 378 mg sodium
