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    Home » Salads

    Wild Rice and Bean Salad

    Published on September 3, 2017 - Updated on May 5, 2023 by Chef Rodney - 1 Comment - This post may contain affiliate links.

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    This Wild Rice and Bean Salad is a great low carb dish. Wild Rice is much healthier than white rice and the beans provide good protein.
     
    Wild Rice and Bean Salad

    This Wild Rice and Bean Salad is perfect for those looking for a healthy, low carb dish. My wife is always asking me to try and make healthier dishes. I know I have to eat healthier as well (which is difficult when you are always cooking or baking) and this salad hits the mark.

    Wild Rice and Bean Salad

    Not only does this salad taste great, but it's healthy as well. If you are like me and trying to eat low carb dishes, then this one is a good candidate. While you could use white rice, wild rice is so much healthier for you and low in carbs.

    Wild Rice and Bean Salad

    🌶 How to Handle Hot Peppers

    The capsaicin in hot peppers is what makes peppers hot. If you handle hot peppers gloveless, it’s a guarantee that you’re in for a nasty case of chili burn, both on your fingers and anywhere you rub. Like your face. Ouch!

    Even if you wear disposable gloves, be careful about what you touch. The gloves are going to protect your fingers, but touching any part of your body with the gloves after you’ve handled hot peppers can lead to severe chili burn. Resist the temptation to rub your eyes. Wait until you’ve removed your gloves and washed your hands thoroughly with soap.

    fresh jalapeños
    Fresh Jalapeños

    🌡️ How Hot Are the Peppers

    The Scoville Scale is the measurement that tells you the spiciness of a given type of pepper.

    Pepper TypeScoville Rating (Heat)
    Bell Pepper0-0
    Banana Pepper0-500
    Poblano Pepper1000-1500
    Jalapeño Pepper2500-8000
    Serrano Peppers10,000-25,000
    Manzano Pepper12,000-30,000
    Tabasco & Cayenne30,000-50,000
    Habanero Pepper100,000-300,000
    Ghost Pepper855,000-1,000,000
    Carolina Reaper1,500,000-2,300,000
    red wine vinegar
    Red Wine Vinegar

    For more great recipes with Red Onions, I suggest you check these recipes out:

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    📋 Gather your Ingredients

    You will need the following ingredients to make this Wild Rice and Bean Salad recipe (see recipe card for quantities): Wild Rice, Red Kidney Beans, Black Beans, Garbanzo Beans, Red Onion, Fresh Cilantro, Jalapeños, Red Wine Vinegar, Olive Oil, White Sugar, Salt and Ground Black Pepper.

    🥣 How to Make Wild Rice and Bean Salad

    In a large bowl, combine all of the salad ingredients and mix well. Make sure rice is at room temperature before adding to the rest of the ingredients.
    In a small bowl, combine all the dressing ingredients and whisk until well combined.
    Pour dressing over the salad and toss making sure all ingredients are well coated with the dressing.
    Refrigerate for at least an hour before serving.

    Wild Rice and Bean Salad

    Wild Rice and Bean Salad

    This Wild Rice and Bean Salad is a great low carb dish. Wild Rice is much healthier than white rice and the beans provide good protein.
    5 from 3 votes
    Print Recipe Rate Recipe
    Prep Time 15 minutes mins
    Resting Time 1 hour hr
    Total Time 1 hour hr 15 minutes mins
    Course Salads, Side Dish
    Cuisine American
    Servings 12
    Calories 216 kcal

    Ingredients
     

    • 2 Cups Wild Rice, Cooked
    • 15 oz Red Kidney Beans
    • 15 oz Black Beans
    • 15 oz Garbanzo Beans
    • ½ Red Onion, Chopped
    • ½ Cup Fresh Cilantro, Chopped
    • 1 Fresh Jalapeño, Diced
    • 3 tablespoon Red Wine Vinegar
    • 2 tablespoon Olive Oil
    • 4 tablespoon White Sugar
    • ½ teaspoon Salt
    • ½ teaspoon Ground Black Pepper

    Instructions
     

    • In a large bowl, combine all of the salad ingredients and mix well. Make sure rice is at room temperature before adding to the rest of the ingredients.
    • In a small bowl, combine all the dressing ingredients and whisk until well combined.
    • Pour dressing over the salad and toss making sure all ingredient are well coated with the dressing.
    • Refrigerate for at least an hour before serving.

    Notes

    → I recommend wearing disposable gloves when cutting hot peppers. Avoid touching your face.

    Nutrition

    Calories: 216kcalCarbohydrates: 36gProtein: 10gFat: 3gSodium: 102mgPotassium: 409mgFiber: 9gSugar: 6gVitamin A: 65IUVitamin C: 2.8mgCalcium: 38mgIron: 3mg

    Nutritional information provided for this recipe is based on 1 serving. This information is an estimate and may vary based on several factors. If nutritional information is important to you and your diet, please verify this recipe with a Registered Dietitian.

    Tried this Recipe?Leave a Comment below and share a picture on Instagram and tag @hot_rods_recipes and hashtag #hotrodsrecipes!

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      Strawberry Chicken Salad
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    hot rods recipes

    Reader Interactions

    1 Comment

    1. Nancy

      August 04, 2022 at 10:46 am

      I Just love wild rice so this recipe was just perfect for me. Easy to make and very delicious.

      Reply

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