Brown Rice and Toasted Bean Salad
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Brown Rice and Toasted Bean SaladToasting corn and beans brings out earthy flavours and transforms this dish into an exotic South American–style salad.based on1 ratings.
This recipe makes 4 servings
Nutritional Info |
|
|---|---|
| Per serving: about | - |
| cal | 758758 cal |
| pro | 30 g30g pro |
| total fat | 42 g42g total fat |
| sat. fat | 10 g10g sat. fat |
| carb | 74 g74g carb |
| fibre | 18 g18g fibre |
| chol | 23 mg23mg chol |
| sodium | 959 mg959mg sodium |
| potassium | 1,154 mg1,154mg potassium |
| % RDI: | - |
| calcium | 2626 calcium |
| iron | 7373 iron |
| vit A | 2323 vit A |
| vit C | 3737 vit C |
| folate | 7575 folate |
Toasting corn and beans brings out earthy flavours and transforms this dish into an exotic South American–style salad.
Ingredients
- 1 cup brown rice , rinsed1 cup brown rice, rinsed
- 1 cup frozen corn kernels , thawed1 cup frozen corn kernels, thawed
- 3 large plum tomatoes , halved lengthwise3 large plum tomatoes, halved lengthwise
- 6 green onions 6 green onions
- 1 can (540 mL) black beans , drained and rinsed1 can (540 mL) black beans, drained and rinsed
- 3/4 tsp dried oregano 3/4 tsp dried oregano
- 3/4 tsp ground cumin 3/4 tsp ground cumin
- 3 cups baby arugula leaves 3 cups baby arugula leaves
- 2/3 cup roasted pumpkin seeds 2/3 cup roasted pumpkin seeds or sliced almonds
- 2/3 cup crumbled feta cheese 2/3 cup crumbled feta cheese
- 1/2 cup chopped cilantro 1/2 cup chopped cilantro
- Dressing:
- 1/3 cup extra-virgin olive oil 1/3 cup extra-virgin olive oil
- 3 tbsp lime juice 3 tbsp lime juice
- 1 clove garlic , minced1 clove garlic, minced
- 1/2 tsp salt 1/2 tsp salt
- 1/2 tsp pepper 1/2 tsp pepper
Preparation
Dressing: In bowl, whisk together oil, lime juice, garlic, salt and pepper; set aside.
In saucepan, bring rice and 2 cups water to boil; reduce heat, cover and simmer until no liquid remains, 30 to 35 minutes. Let cool for 10 minutes; fluff with fork.
Meanwhile, in cast-iron or other heavy skillet, toast corn over high heat, shaking pan, until fragrant and charred, 1 to 2 minutes. Transfer to large bowl.
In same skillet, cook tomatoes and onions, turning once, until softened and charred, about 3 minutes. Let cool on cutting board; cut into small chunks and add to bowl.
Add black beans, oregano and cumin to skillet; cook until beans are dry and fragrant, about 2 minutes. Add to bowl. Stir in rice, arugula and pumpkin seeds.
Add dressing, feta cheese and cilantro; toss to coat.
In saucepan, bring rice and 2 cups water to boil; reduce heat, cover and simmer until no liquid remains, 30 to 35 minutes. Let cool for 10 minutes; fluff with fork.
Meanwhile, in cast-iron or other heavy skillet, toast corn over high heat, shaking pan, until fragrant and charred, 1 to 2 minutes. Transfer to large bowl.
In same skillet, cook tomatoes and onions, turning once, until softened and charred, about 3 minutes. Let cool on cutting board; cut into small chunks and add to bowl.
Add black beans, oregano and cumin to skillet; cook until beans are dry and fragrant, about 2 minutes. Add to bowl. Stir in rice, arugula and pumpkin seeds.
Add dressing, feta cheese and cilantro; toss to coat.
Source : Canadian Living Magazine: May 2011
- Keywords : Spring; Vegetarian; Salad; Dinner; Brown rice; Corn; Tomatoes; Beans; Boil; Skillet;
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