Bean, Rice and Corn Salad

Bean, Rice and Corn Salad


Yield: Serves 8

Nutrition (Per serving (1/8 recipe))

Calories 225 ;
Protein 8 g;
Total Fat: 8 g;
Saturated Fat 1 g;
Trans Fat 0 g ;
Cholesterol 0 g;
Carbohydrates: 33 g;
Fibre 7 g;
Sugars 2 g;
Added Sugars 0 g;
Sodium 34 mg;
Potassium 454 mg;
3 cupsDrained & rinsed canned No Salt Added white pea/navy beans  OR cooked white pea/navy beans *750 mL
1 cupcooked brown rice250 mL
1 cupfrozen corn, cooked250 mL
1sweet red pepper, diced1
1stalk celery, diced1
1/2red onion, diced1/2
1small jalapeno, minced (optional)1
1/2 cupchopped cilantro125 mL
2juice of 2 limes2
1/4 cupCanola oil50 mL
1 tbspchili powder15 mL
1 tspcumin5 mL

Version française: Salade de haricots, riz et mais

In a large bowl, combine all salad ingredients. Set aside. To make the vinaigrette, combine the lime juice, vegetable oil, chili powder and cumin in a small jar with a tight-fitting lid. Shake well. Toss salad with dressing. Season with salt and pepper to taste. Garnish with additional cilantro and cherry tomatoes if desired.

*To soak and cook dry beans:

Soak dry beans:
Use 3 cups (750 mL) of water for each cup (250 mL) of sorted and rinsed beans.

Combine beans and water in a large bowl. Let stand overnight. Drain. Then cook the beans by following step 2.

To cook soaked beans:
Use 3 cups (750 mL) water for every cup (250 mL) of soaked beans.

In a large saucepan, combine soaked beans and water. Cover and bring to a full boil. Reduce heat and simmer until fork tender, about 45 to 60 minutes. Drain.

Visit Ontario Bean Growers for additional methods of soaking and cooking dry beans.