Bean, Rice and Corn Salad
Yield: Serves 8
Nutrition (Per serving (1/8 recipe))
|3 cups||Drained & rinsed canned No Salt Added white pea/navy beans OR cooked white pea/navy beans *||750 mL|
|1 cup||cooked brown rice||250 mL|
|1 cup||frozen corn, cooked||250 mL|
|1||sweet red pepper, diced||1|
|1||stalk celery, diced||1|
|1/2||red onion, diced||1/2|
|1||small jalapeno, minced (optional)||1|
|1/2 cup||chopped cilantro||125 mL|
|2||juice of 2 limes||2|
|1/4 cup||Canola oil||50 mL|
|1 tbsp||chili powder||15 mL|
|1 tsp||cumin||5 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. http://ontariobeans.on.ca/how-to-cook/