Brown Rice and Toasted Bean Salad

Author: Canadian Living

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

  • Portion size 4 servings

Ingredients

  • 1 cup brown rice rinsed
  • 1 cup frozen corn kernels thawed
  • 3 plum tomatoes halved lengthwise
  • 6 green onions
  • 1 can black bean drained and rinsed
  • 3/4 teaspoons dried oregano
  • 3/4 teaspoons ground cumin
  • 3 cups baby arugula leaves
  • 2/3 cups roasted pumpkin seeds
  • 2/3 cups roasted sliced almonds
  • 2/3 cups crumbled feta cheese
  • 1/2 cup chopped cilantro
Dressing:
  • 1/3 cup extra-virgin olive oil
  • 3 tablespoons lime juice
  • 1 clove garlic minced
  • 1/2 teaspoon salt
  • 1/2 teaspoon pepper

Method

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 facts Per serving: about

  • Sodium 959 mg
  • Protein 30 g
  • Calories 758.0
  • Total fat 42 g
  • Potassium 1154 mg
  • Cholesterol 23 mg
  • Saturated fat 10 g
  • Total carbohydrate 74 g

%RDI

  • Iron 73.0
  • Fibre 0.0
  • Folate 75.0
  • Sodium 0.0
  • Sugars 0.0
  • Calcium 26.0
  • Protein 0.0
  • Calories 0.0
  • Total fat 0.0
  • Vitamin A 23.0
  • Vitamin C 37.0
  • Potassium 0.0
  • Cholesterol 0.0
  • Saturated fat 0.0
  • Total carbohydrate 0.0
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Brown Rice and Toasted Bean Salad