Three Bean Wild Rice Salad
Three Bean Wild Rice Salad is a colorful and nutritious dish that brings together hearty beans, nutty wild rice, and crunchy vegetables. Perfect for picnics, potlucks, or a wholesome weeknight dinner, this salad is not only quick to prepare but also packed with flavor and satisfying textures. Each vibrant bite offers a delightful blend of tastes that will leave you feeling refreshed and energized.
- Prep Time: 15 minutes
- Cook Time: 45 minutes
- Total Time: 1 hour
- Yield: Serves 6
- Category: Salad
- Method: Mixing
- Cuisine: American
Ingredients
Scale
- 1 cup long-grain wild rice
- 1 can (15 oz) black beans, rinsed and drained
- 1 can (15 oz) chickpeas, rinsed and drained
- 1 can (15 oz) pinto beans, rinsed and drained
- 1 cup diced bell peppers
- ½ cup finely diced red onion
- ¼ cup chopped fresh cilantro
- 4 tbsp extra virgin olive oil
- 2 tbsp fresh lemon juice
- Salt and pepper to taste
Instructions
- Cook the wild rice according to package instructions until tender but chewy.
- While the rice cooks, rinse and drain all canned beans thoroughly.
- Dice the bell peppers and finely chop the red onion and cilantro.
- In a bowl, whisk together olive oil and lemon juice; season with salt and pepper.
- In a large mixing bowl, combine cooled wild rice, beans, diced veggies, and dressing; mix well.
- Cover and chill in the refrigerator for at least 30 minutes before serving.
Nutrition
- Serving Size: 1 cup
- Calories: 240
- Sugar: 2g
- Sodium: 320mg
- Fat: 10g
- Saturated Fat: 1g
- Unsaturated Fat: 9g
- Trans Fat: 0g
- Carbohydrates: 32g
- Fiber: 9g
- Protein: 10g
- Cholesterol: 0mg