Rice and Bean Salad Kid Approved!

Dairy-Free | Kid Approved | Quick & Easy | Salads | Side Dishes | No Added Sugars | High in Fiber | Vegan | Vegetarian | WIC Friendly

Rice, beans, and veggies brightened with a citrus dressing make a fun and flavorful salad.

Rice and Bean Salad
6
Servings
20 minutes
Total Time
$1.25
Cost per serving
Serving size:3/4 cup
Prep time:20 minutes
Total time:20 minutes
Equipment:

Cutting board

Large bowl

Small bowl

Utensils:

Knife

Mixing spoon

Whisk or fork

Serving Suggestion:

Serve with baked or grilled chicken breast or sautéed tofu and a glass of low-fat milk.

Ingredients

1 cup cooked, cooled brown rice

1 cup tomatoes, chopped (about 1 medium)

2 medium carrots, chopped or grated

2 tablespoons onion, finely chopped

1 cup corn, frozen

1 cup green bell pepper, diced

1 can (15 ounces) black beans, drained and rinsed

¼ cup lime juice

¼ cup oil, vegetable or canola

½ teaspoon  salt

½ teaspoon ground black pepper

Instructions

  1. Before you begin wash your hands, surfaces, utensils and vegetables.
  2. Cut up the carrots, bell pepper, onion and tomato. Put the vegetables in large bowl.
  3. Add frozen corn, drained and rinsed black beans, and rice to the bowl.
  4. Using a fork or whisk, whisk together the lime juice, oil, salt, and pepper in a small bowl. Pour over rice and veggie mixture and stir gently to combine.
  5. Refrigerate at least 30 minutes before serving to let flavors blend.

Tips

  • Add color and flavor with 1 teaspoon cumin and 1 tablespoon dried parsley or 3 tablespoons fresh parsley (minced).
  • This dish can keep up to 4 days in the refrigerator.
  • Use as a side dish, pita or tortilla filling, dip for tortilla chips, or filling for a lettuce wrap.
  • You can substitute one can of corn for frozen corn.
  • Add 1 cup of cooked meat, chicken, or fish for added protein.
Ingredients

What goes in Rice and Bean Salad?

Black Beans
Black Beans
Chopped Tomatoes
Chopped Tomatoes
Bell Pepper
Bell Pepper
Carrots
Carrots
Frozen Corn
Frozen Corn

Nutritional Information
(Per Serving)

CALORIES
220
TOTAL FAT
10g
SODIUM
400mg
TOTAL CARBS
30g
PROTEIN
6g
See complete nutrition facts >>
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