Salads and Vegetables: Salads: Yellow Rice and Black Bean Salad

A high-fiber dish combining an abundance of black beans and rice traditional in our South and Southwest.

Author: American Institute for Cancer Research
Date: November 21, 2007

Serves: 6 person(s)

Preparation Time: 20 mins
Cooking Time: 50 mins

Ingredients:

    1 can (14.5 oz) fat-free, reduced-sodium chicken broth
    2 garlic cloves, finely chopped
    1 cup uncooked brown rice
    1/4 tsp chipotle chili powder, or red pepper flakes
    1/4 tsp ground turmeric
    1 can (15 oz) black beans, rinsed and drained
    1 red bell pepper, seeded and diced
    1 small green bell pepper, seeded and diced
    1 medium red onion, chopped
    2 Tbsp fresh lime juice
    1 tsp curry powder
    1/2 tsp salt
    1/2 tsp sugar
    1 Tbsp canola oil
    1/2 cup cilantro leaves, for garnish

Directions:

    Heat 1/4 cup of the broth in a medium saucepan over medium heat. Add the garlic and cook 2 minutes or until the garlic softens. Add the remaining broth, rice, chili powder and turmeric. Pour in 1/2 cup water.

    When the liquid come to a boil, reduce the heat, cover and simmer 45 minutes, or until the rice is tender. Remove from heat and let the rice sit, covered, for 5 minutes. Fluff the rice with a fork and turn it into a large mixing bowl.

    When the rice is cooled to room temperature, add the beans, bell peppers and the onion.

    In a small bowl, combine the lime juice, curry powder, salt and sugar. Whisk in the oil. drizzle the dressing over the rice and beans, tossing with a fork until blended. Arrange on a serving platter, sprinkle on the cilantro and serve.

Nutritional Information
(Per Serving)

Calories:200 cals
Kilojoules:837 kJ
Fat:2.0 g
Carbohydrates:37.0 g
Protein:8.0 g
Cholesterol:0.0 mg
Sodium:542 mg
Saturated Fat:0.3 g
Fiber:6.0 g
Calcium:17.0 mg
Total Sugars:3.4 g

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