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Wild Rice and Bean Salad

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Wild Rice and Bean Salad
  • Prep 20 min
  • Total 20 min
  • Servings 10
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Nutty, chewy wild rice goes perfectly with creamy Northern beans, here blended together with celery and herbs and a simple vinaigrette.
Updated May 13, 2010

Ingredients

Salad

  • 1 (10-oz.) pkg. frozen cooked wild rice, thawed, or 2 cups cooked wild rice
  • 1 (15.8-oz.) can great northern beans, drained, rinsed
  • 1 (15-oz.) can black beans, drained, rinsed
  • 1 (4.5-oz.) can Old El Paso™ Chopped Green Chiles
  • 1/2 cup sliced celery (1 medium stalk)
  • 1/3 cup chopped onion (1 small)
  • 1/4 cup chopped fresh cilantro

Dressing

  • 1/4 cup olive oil
  • 1/4 cup vinegar
  • 1 teaspoon dry mustard
  • 1/2 teaspoon salt
  • 1/2 teaspoon pepper
  • 2 garlic cloves, minced

Steps

  • 1
    In large bowl, combine all salad ingredients; stir gently to combine.
  • 2
    In small bowl, combine all dressing ingredients; mix well.
  • 3
    Pour dressing over salad; toss gently to coat. Serve immediately, or cover and refrigerate until serving time.

Tips from the Betty Crocker Kitchens

  • tip 1
    Wild rice, indigenous to the Great Lakes region of the United States, grows in marshy bogs, rivers and lakes. It has a chewy texture and a nutty flavor. If you can’t find wild rice in the freezer section of your grocery store, look for it in cans in the rice and dried bean aisle.
  • tip 2
    Cook wild rice when you have time and freeze in 1-cup portions in resealable plastic freezer bags. If you have the ingredients on hand, this is a good recipe for last minute preparation.

Nutrition

185 Calories, 6g Total Fat, 9g Protein, 30g Total Carbohydrate, 3g Sugars

Nutrition Facts

Serving Size: 1/2 Cup
Calories
185
Calories from Fat
55
Total Fat
6g
9%
Saturated Fat
1g
5%
Cholesterol
0mg
0%
Sodium
440mg
18%
Total Carbohydrate
30g
10%
Dietary Fiber
6g
24%
Sugars
3g
Protein
9g
% Daily Value*:
Vitamin A
2%
2%
Vitamin C
10%
10%
Calcium
8%
8%
Iron
18%
18%
Exchanges:
1 1/2 Starch; 1/2 Very Lean Meat; 1 Fat;
Carbohydrate Choice
1 1/2
*Percent Daily Values are based on a 2,000 calorie diet.
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