Best 2 Black Bean And Wild Rice Salad Recipes

Black Bean and Wild Rice Salad: A Nutritious and Flavorful Medley

This delectable Black Bean and Wild Rice Salad is a symphony of flavors and textures, offering a wholesome and satisfying meal. The hearty combination of protein-packed black beans, nutty wild rice, crisp bell peppers, juicy tomatoes, and refreshing cilantro creates a vibrant and colorful dish. Tossed in a tangy and flavorful dressing made with olive oil, lemon juice, honey, and cumin, this salad is a perfect balance of sweet, sour, and savory. It's an excellent source of fiber, protein, and essential vitamins and minerals, making it a nutritious and guilt-free choice. Whether served as a main course or a side dish, this Black Bean and Wild Rice Salad is sure to impress with its vibrant colors, delightful flavors, and wholesome ingredients. In addition to the main recipe, the article also includes variations such as a vegan version, a spicy version with chipotle peppers, and a refreshing version with a citrus vinaigrette. With its versatility and adaptability, this salad can be customized to suit your taste preferences and dietary needs, making it a versatile and enjoyable dish for any occasion.

Let's cook with our recipes!

SOUTHWEST BLACK BEAN AND WILD RICE SALAD

SOUTHWEST BLACK BEAN AND WILD RICE SALAD image

Categories Salad Side Lettuce

Yield 10 servings

Number Of Ingredients 15

Ingredients

11/2 c cooked and drained bl beans
1 head romaine and red leaf
1 bunch green onions
1 cucumber, peeled seeded and sliced
2 tomatoes chopped
2 avocados chopped
2 cups blue-corn chips broken
1 cup shredded cheddar cheese
2 cups shredded pepper jack cheese
1 tsp chili powder
1 tsp ground cumin
1 tsp ground red pepper
1 tsp garlic powder
¾ cup cooked wild rice
French dressing

Steps:

Mix beans, lettuces, onions, cucumber, tomato. avocado, chips and cheeses in a large bowl. Combine the seasonings and the wild rice in a separate bowl, mix well. Add to the black bean mixture and mix well. Moisten with French dressing, toss until combined. Serve immediately.

BLACK BEAN AND WILD RICE SALAD

Black Bean and Wild Rice Salad image

I love this cold salad as a light lunch or dinner, or as a side dish in the summer or fall. The orange and herb vinaigrette is really delicious! Dried cherries are a tasty substitution for the dried cranberries. And pecans work well if you don't have cashews.

Provided by SeattleFarmersMarketGirl

Categories Salad Grains Rice Salad Recipes

Time 50m

Yield 8

Number Of Ingredients 14

Ingredients

1 red onion, finely chopped
1 bunch cilantro, chopped
1 (14 ounce) can black beans, drained and rinsed
1 (16 ounce) package cooked wild rice
½ cup dried cranberries
½ cup roughly chopped cashews
½ cup freshly squeezed orange juice
¼ cup olive oil
3 tablespoons tarragon vinegar
1 ½ teaspoons Dijon mustard
½ teaspoon dried thyme
¼ teaspoon ground cumin
⅛ teaspoon cayenne pepper
salt and ground black pepper to taste

Steps:

Toss the red onion, cilantro, black beans, wild rice, dried cranberries, and cashews together in a large mixing bowl.
Whisk the orange juice, olive oil, tarragon vinegar, Dijon mustard, thyme, cumin, cayenne pepper, salt, and black pepper together in a small bowl; pour over the rice mixture in the mixing bowl and toss to coat. Chill 30 minutes.

Nutrition Facts : Calories 252.7 calories, Carbohydrate 32.8 g, Fat 11.4 g, Fiber 5.6 g, Protein 7 g, SaturatedFat 1.8 g, Sodium 274.5 mg, Sugar 7.7 g

Tips:

Use canned black beans for convenience, or cook dry black beans in advance.
Rinse and drain the black beans well before using.
Cook the wild rice according to package directions.
Chop the vegetables and herbs into uniform pieces for even cooking and distribution.
Use a light and flavorful vinaigrette dressing to enhance the flavors of the salad without overpowering them.
Season the salad to taste with salt and pepper.
Serve the salad immediately or chill it for later.

Conclusion:

This black bean and wild rice salad is a delicious and healthy side dish or main course. It's packed with protein, fiber, and vitamins, and it's also low in calories and fat. The combination of black beans, wild rice, vegetables, and herbs creates a flavorful and satisfying salad that's perfect for any occasion.