Rice and Black Bean Salad

Courtesy of American Institute for Cancer Research

A high fiber dish combining an abundance of black beans and rice traditional in our South and Southwest.

Serves: 6

1 can (14.5 oz) fat-free, reduced sodium chicken broth

2 garlic cloves, finely chopped

1 cup uncooked brown rice

¼ teaspoon chipotle chili powder, or red pepper flakes

¼ teaspoon ground turmeric

1 can (15 oz) black beans, rinsed and drained

1 red bell pepper, seeded and diced

1 small green bell pepper, seeded and diced

1 medium red onion, chopped

2 tablespoons fresh lime juice

1 teaspoon curry powder

½ teaspoon salt

½ teaspoon sugar

1 tablespoon canola oil

½ cup cilantro leaves, for garnish

Heat ¼ cup of the broth in a medium saucepan over medium heat. Add garlic and cook 2 minutes or until garlic softens. Add the remaining broth, rice, chili powder and turmeric. Pour in ½ cup water.

When liquid comes to a boil, reduce the heat, cover and simmer 45 minutes, or until the rice is tender. Remove from heat and let rice sit, covered, for 5 minutes. Fluff the rice with a fork and turn it into a large mixing bowl.

When the rice is cooled to room temperature, add the beans, bell peppers and the onion.

In a small bowl, combine the lime juice, curry powder, salt and sugar. Whisk in the oil, drizzle the dressing over the rice and beans, tossing with a fork until blended. Arrange on a serving platter, sprinkle with cilantro and serve.

200 Calories

2 Fat

37 Carbohydrates

8 Protein

6 Fiber

17 Calcium