Rice and bean salad

Dietician's Tip

Rinsing and draining canned beans removes approximately 40 percent of the sodium.

Ingredients

  • 1 1/2 cups uncooked brown rice
  • 3 cups water
  • 1/2 cup chopped fresh parsley
  • 1/2 cup chopped shallots or spring onions (approximately 2 shallots or several spring onions)
  • 15-ounce can unsalted garbanzo beans, rinsed and drained
  • 15-ounce can unsalted dark kidney beans, rinsed and drained
  • 1/4 cup olive oil
  • 1/3 to 1/2 cup rice vinegar, according to your taste

Directions

Place rice and water in stockpot. Cover and cook over medium heat until rice is tender, about 45 to 50 minutes. Cool to room temperature. Stir in the remaining ingredients. Chill 2 hours or longer.

Serving Information

Serves 10

Nutritional analysis per serving

Calories: 227
Total carbohydrate: 34 g
Cholesterol: 0 mg
Dietary fiber: 5 g
Monounsaturated fat: 4 g
Protein: 7 g
Saturated fat: 1 g
Serving size: About 3/4 cup
Sodium: 110 mg
Total fat: 7 g

DASH Eating Plan Servings

Fats and oils: 1
Grains and grain products: 1
Nuts, seeds and dry beans: 1
Vegetables: 1

Diabetes Meal Plan Choices

Fats: 1
Meat and meat substitutes: 1
Nonstarchy vegetables: 1
Starches: 2

Mayo Clinic Healthy Weight Pyramid Servings

Carbohydrates: 1
Fats: 1
Protein and dairy: 1

Last Updated Jun 17, 2017


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