Description
A hearty and refreshing salad made with nutty wild rice, three types of beans, and crisp vegetables tossed in a bright lemon Dijon dressing. This wholesome dish is protein-rich, colorful, and perfect as a light meal or satisfying side.
Ingredients
- 1 cup wild rice, cooked
- 1 cup black beans, drained and rinsed
- 1 cup kidney beans, drained and rinsed
- 1 cup chickpeas, drained and rinsed
- 1 red bell pepper, diced
- 1 cup cucumber, diced
- 1/4 cup red onion, finely chopped
- 1/4 cup fresh parsley, chopped
- 3 tbsp olive oil
- 2 tbsp lemon juice
- 1 tsp Dijon mustard
- 1 clove garlic, minced
- 1/2 tsp salt
- 1/4 tsp black pepper
Instructions
- Cook the wild rice according to package instructions until tender. Drain any excess liquid and allow it to cool completely.
- In a large mixing bowl, combine the cooled wild rice, black beans, kidney beans, and chickpeas.
- Add the diced red bell pepper, cucumber, finely chopped red onion, and chopped parsley.
- In a small bowl, whisk together olive oil, lemon juice, Dijon mustard, minced garlic, salt, and black pepper to make the dressing.
- Pour the dressing over the salad ingredients.
- Gently toss everything together until the rice, beans, and vegetables are evenly coated.
- Let the salad sit for 10 to 15 minutes before serving so the flavors can blend.
Notes
- Brown rice, quinoa, or farro can be substituted for wild rice.
- Crumbled feta cheese adds a creamy and slightly salty flavor.
- Add diced avocado just before serving for extra richness.
- Toasted sunflower seeds or chopped almonds add a pleasant crunch.
- The salad tastes even better after chilling for a few hours as the flavors develop.
Nutrition
- Serving Size: 1 serving
- Calories: 260 kcal
- Sugar: 3 g
- Sodium: 360 mg
- Fat: 8 g
- Saturated Fat: 1 g
- Unsaturated Fat: 6 g
- Trans Fat: 0 g
- Carbohydrates: 40 g
- Fiber: 10 g
- Protein: 10 g
- Cholesterol: 0 mg
