Best Bright And Light Rice N Bean Salad Recipes

RICE AND BEAN SALAD

Steps:

• Soak 1/2 cup minced red onion in cold water, 10 minutes; drain and rinse. Grate 4 halved plum tomatoes into a bowl. Add 3 tablespoons olive oil, the juice of 1 orange, 1/2 teaspoon cayenne, 1 diced bell pepper, the onion, 1 drained can pinto beans and 1 teaspoon salt. Stir in 2 cups cold cooked rice and some chopped cilantro and scallion. Season with salt and pepper.
• Calories: 336; Total Fat: 12 grams; Saturated Fat: 1.5 grams; Protein:10 grams; Total carbohydrates: 48 grams; Sugar: 8 grams; Fiber: 9 grams; Cholesterol: 0 milligrams; Sodium: 693 milligrams Photograph by Antonis Achilleos

VEGETABLE RICE SALADS WITH BEANS

Steps:

• In a 2-quart saucepan bring salted water to a boil and add rice and boil, uncovered, stirring occasionally, until cooked, about 25 minutes. Drain rice in a colander and rinse under cold running water until cool. Drain rice well.
• In a saucepan of boiling salted water, blanch beans and carrots for 1 or 2 minutes, drain in a sieve and shock in ice bath. Drain vegetables well.
• In a large bowl whisk together lemon juice, mustard, salt, and pepper. Add oil in a stream and whisk until emulsified. Add rice, blanched vegetables, celery, bell pepper, scallions, and chickpeas, toss well and adjust seasoning. Add dill and parsley. Serve on bed of arugula.

NICOISE BEAN SALAD

Steps:

• Make an ice-water bath.
• Bring a large pot of salted water to a boil. Add both kinds of beans, reduce the heat to medium, and cook for 3 to 4 minutes, until the beans are just tender. Drain and place in the bowl of ice water for a few minutes.
• When the beans are cool, drain immediately and place them in a large bowl. Add the garlic, tomatoes, and vinaigrette and toss until mixed. Season with the salt and pepper.
• Preheat the oven to 400 degrees F.
• Cut off the top 1/3 of the garlic heads crosswise to expose the cloves. Drizzle each head with 1 tablespoon of the oil and wrap in aluminum foil. Place the garlic on a baking sheet and roast in the oven for about 40 minutes, or until soft. Allow to cool, then squeeze garlic cloves out of their skins.
• Store the garlic in plastic wrap or covered with olive oil in a glass jar. The roasted garlic will keep for about 2 weeks in the refrigerator.
• Place the sun-dried tomatoes in a small bowl. Pour the boiling water over the dried tomatoes to soften, 10 to 15 minutes. Remove the tomatoes, reserving the tomato water.
• In a blender or food processor, combine the tomatoes, basil, garlic, vinegar, and 6 tablespoons of the tomato water or plain water and pulse until smooth. With the motor on low, slowly add the oil and blend until the dressing is well blended. Season with the salt and pepper.