Rice and beans salad

·        

Dietitian's tip: Rinsing and draining canned beans removes approximately 40 percent of the sodium.

By Mayo Clinic staff

SERVES 10 MAIN-DISH SERVINGS

Ingredients

o    1 1/2 cups uncooked brown rice

o    3 cups water

o    1/2 cup chopped fresh parsley

o    1/2 cup chopped shallots or spring onions (approximately 2 shallots or several spring onions)

o    15-ounce can unsalted garbanzo beans, rinsed and drained

o    15-ounce can unsalted dark kidney beans, rinsed and drained

o    1/4 cup olive oil

o    1/3 to 1/2 cup rice vinegar, according to your taste

Directions

Place rice and water in stockpot. Cover and cook over medium heat until rice is tender, about 45 to 50 minutes. Cool to room temperature. Stir in the remaining ingredients. Chill 2 hours or longer.

Nutritional analysis per serving

Serving size: About 3/4 cup
Calories235Sodium122 mg
Total fat7 gTotal carbohydrate36 g
Saturated fat1 gDietary fiber5 g
Monounsaturated fat4 gProtein7 g
Cholesterol0 mg