Tested till perfect Brown Rice and Toasted Bean Salad

Brown Rice and Toasted Bean Salad

Toasting corn and beans brings out earthy flavours and transforms this dish into an exotic South American–style salad.

By Soo Kim and The Test Kitchen

Source: Canadian Living Magazine: May 2011

Recipe5 out of 5 based on 6 ratings.
  • rating starrating starrating starrating starrating star
  • Portion size 4


  • 1 cup 1cupbrown rice, rinsed
  • 1 cup 1cupfrozen corn kernels, thawed
  • 3 3large plum tomatoplum tomatoes, halved lengthwise
  • 6 6green oniongreen onions
  • 1 can (540 mL) 1can (540 mL)black beanblack beans, drained and rinsed
  • 3/4 tsp 3/4tspdried oregano
  • 3/4 tsp 3/4tspground cumin
  • 3 cups 3cupsbaby arugula leafbaby arugula leaves
  • 2/3 cup 2/3cuproasted pumpkin seedpumpkin seeds or sliced almonds
  • 2/3 cup 2/3cupcrumbled feta cheese
  • 1/2 cup 1/2cupchopped cilantro


  • 1/3 cup 1/3cupextra-virgin olive oil
  • 3 tbsp 3tbsplime juice
  • 1 1clove garliccloves of garlic, minced
  • 1/2 tsp 1/2tspsalt
  • 1/2 tsp 1/2tsppepper
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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.

Nutritional Information Per serving: about

cal 758 pro 30g total fat 42g sat. fat 10g
carb 74g fibre 18g chol 23mg sodium 959mg
potassium 1,154mg

% RDI:

calcium 26 iron 73 vit A 23 vit C 37
folate 75
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