Alice Henneman, MS, RDN, UNL Extension in Lancaster County
This is a great basic recipe — adjust the ingredients according to your preferences. For example, include fewer onions if you prefer. (I enjoy using a sweet onion in this recipe.) Instead of making a dressing, you might substitute 1/3 cup of your favorite oil and vinegar dressing. I tossed in a cup of chopped tomatoes when I made this salad. If you cook your own beans, substitute 1-1/2 cups of beans for 1 can (15 ounce) of drained and rinsed black beans.
Black Bean & Rice Salad
Serving size: 1 cup; Yield: 3 servings
- 1/2 cup chopped onion
- 1/2 cup chopped green or red bell pepper
- 1 cup cooked and cooled brown or white rice
- 1 can (15 ounce) drained and rinsed black beans
- 1/4 cup rice vinegar or white wine vinegar or lemon juice
- 1/2 teaspoon dry mustard powder (optional)
- 1 chopped clove garlic or 1/2 teaspoon garlic powder
- 1/2 teaspoon salt
- 1/4 teaspoon pepper
- 2 tablespoons vegetable oil
- In a mixing bowl, stir together onion, red or green pepper, rice and beans.
- In a jar with a tight fitting lid, add vinegar, dry mustard, garlic, salt, pepper and vegetable oil. Shake until dressing is evenly mixed.
- Pour dressing over bean mixture and stir to mix evenly. Chill for at least one hour. Serve cold as a side dish or main dish.
Source: Adapted from: Montana Extension Nutrition Education Program Website Recipes, Montana State University Extension Service.
Alice's Tip: Save time and prepare your rice earlier in the day or the day before. The USA Rice Federation states "Cooked rice may be stored in the refrigerator for 3 to 5 days." Refrigerate rice in shallow pans; avoid leaving rice at room temperature more than two hours, total time.