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.

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.

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.

Check out more of my great Salad Recipes. One of my favorites is my Carrot Apple and Walnut Salad. If you are looking for my other Rice, Quinoa & Grains recipes, you can find them under my Side Dishes category.

🌶 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.

📋 What Ingredients do I need

You will need the following ingredients to make this Wild Rice and Bean Salad: 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 ingredient are well coated with the dressing.
Refrigerate for at least an hour before serving.

🍳 Recipe Card

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 1 vote

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Prep Time 15 mins

Resting Time 1 hr

Total Time 1 hr 15 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
• 1/2 Red Onion, Chopped
• 1/2 Cup Fresh Cilantro, Chopped
• 1 Jalapeño(s), Diced
• 3 Tbsp Red Wine Vinegar
• 2 Tbsp Olive Oil
• 4 Tbsp White Sugar
• 1/2 Tsp Salt
• 1/2 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 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

Any nutritional information provided on this site 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.

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