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.
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Not only does this salad taste great, but it’s also healthy. If you are like me and trying to eat low-carb dishes, this is a good candidate. While you could use white rice, wild rice is so much healthier for you and low in carbs.
How Hot Are the Peppers
The Scoville Scale is the measurement that tells you the spiciness of a given type of pepper.
| Pepper Type | Scoville Rating (Heat) |
|---|---|
| Bell Pepper | 0-0 |
| Banana Pepper | 0-500 |
| Poblano Pepper | 1000-1500 |
| Jalapeño Pepper | 2500-8000 |
| Serrano Peppers | 10,000-25,000 |
| Manzano Pepper | 12,000-30,000 |
| Tabasco & Cayenne | 30,000-50,000 |
| Habanero Pepper | 100,000-300,000 |
| Ghost Pepper | 855,000-1,000,000 |
| Carolina Reaper | 1,500,000-2,300,000 |
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 the rice is at room temperature before adding it 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
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Ingredients
- 2 Cups Wild Rice, cooked & cooled
- 15 oz Red Kidney Beans, rinsed & drained
- 15 oz Black Beans, rinsed & drained
- 15 oz Garbanzo Beans, rinsed & drained
- ½ Red Onion, chopped
- ½ Cup Fresh Cilantro, chopped
- 1 Fresh Jalapeño, diced
Dressing Ingredients
- 3 Tbsp Red Wine Vinegar
- 2 Tbsp Olive Oil
- 4 Tbsp White Sugar
- ½ Tsp Salt
- ½ Tsp 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 Just love wild rice so this recipe was just perfect for me. Easy to make and very delicious.