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.

photo credit: shutterstock
Servings Prep Time Cook Time
4servings 30minutes + overnight soaking 1.5hours
Servings Prep Time
4servings 30minutes + overnight soaking
Cook Time
Servings: servings
Servings: servings
  1. 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.
  2. 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.
  3. 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.
  4. Place the carrots and green beans in a large bowl and add the black-eyed peas, kidney beans, chickpeas, tomato, red pepper and onion.
  1. Whisk the vinegar, oil, mustard, thyme and garlic in a small bowl. Season with freshly ground black pepper.
  2. 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