Wild Rice & Black Bean Salad
This Wild Rice and Black Bean Salad is a great make ahead salad to enjoy all year. Made using wild rice, black beans, corn and cherry tomatoes in a zesty vinaigrette.
Servings: 6 servings
Calories: 269kcal
Ingredients
For the salad:
- 1 Cup wild rice uncooked
- 2 Cups boiling water
- 1 Cup black beans cooked
- 2 ears corn cooked
- 1 Pint cherry tomatoes quartered
For the dressing:
- 1/3 Cup olive oil
- Juice of two lemons
- Zest of two lemons
- 2 Tablespoon white wine vinegar
- 2 Garlic cloves crushed
- 1 1/2 Tablespoons sugar
- 1 Teaspoon cumin
- 1/2 Teaspoon red pepper flakes
- 1 Teaspoon salt
- Fresh ground black pepper
Instructions
- In a medium saucepan set over medium to low heat add the rice and boiling water. Stir well, cover and leave to cook for about 15 - 20 minutes or until the water has evaporated.
- Fluff the rice with a fork and spread out on a baking tray to cool.
- In a large salad bowl combine, the rice, beans, corn and tomatoes. Stir and set aside.
- Make the dressing.
- In a small jar or bowl, combine all of dressing ingredients. Shake or whisk well. Pour over salad and stir well to combine. Cover and refrigerate for at least an hour before serving.
- Will keep in the fridge for about two days.
*A note on times provided: appliances vary, any prep and/or cook times provided are estimates only.
Nutrition Facts
Wild Rice & Black Bean Salad
Amount Per Serving (1 serving)
Calories 269
Calories from Fat 117
% Daily Value*
Fat 13g20%
Saturated Fat 2g13%
Sodium 403mg18%
Potassium 394mg11%
Carbohydrates 34g11%
Fiber 5g21%
Sugar 6g7%
Protein 7g14%
Vitamin A 435IU9%
Vitamin C 18mg22%
Calcium 27mg3%
Iron 2mg11%
* Percent Daily Values are based on a 2000 calorie diet.