Wild Rice, Bean and Veggie Salad

 
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One of my absolute favorite things in the world? Sharing food with best friends!

I am one of the those people who draws energy from others. Too many days without seeing friends honestly leaves me feeling a little off! Don’t get me wrong, I love my family and my husband is the best guy ever, but sometimes you need a little chat time with other people outside the family circle. It brightens my day!

 
wild rice bean and veggie salad with chips
 
This Wild Rice, Bean and Veggie Recipe

There are a lot of wild rice, bean and veggie recipes out there and I have made quite a few of them! BUT I am always tweak them to my liking, adding a spice here or a little more chopped veggies there. So I thought it was high and dry time that I created my own.

So I took inspiration from a few favorite wild rice bean salads – Mom on Timeout and Mel’s Kitchen Cafe – and voilá the outcome was fabulous and friend approved!

The wild rice used in this recipe is actually a wild rice and quinoa blend. I love the Minute Rice brand because I am always short on time and it cooks in 10 minutes! It is a blend of brown rice, wild rice and quinoa. I use this rice also in our stuffed acorn squashrecipe.

Protein Powered
 
With 3 beans varieties this is plant powered perfection! (plus the quinoa adds protein too!) I used black beans, kidney beans and garbanzo beans. Each of these beans has a unique texture and add variety to the bowl.
They each add a nice color well that mixes well together. We feast with our eyes first and when something is visually appealing, it makes it that much better to eat!
 
Worried you won’t like the beans? Even my 6 year old told me she loved the round white beans and the longish red beans – so give it a try, I think you will love the combination of protein in this rice bowl.

Veggie Loaded and Flavor Packed
 
Last but not least this is veggie loaded and flavor packed! Diced red pepper and red onion lend a nice crunch while fresh cilantro adds flavor.
 
And the secret ingredient? Smoked paprika. If you don’t have this spice in your pantry, add it to your grocery list pronto. It will take your side dishes from bland to blam!
 
If you make this dish for your friends or family, I would love to know! Use hashtag #badtothebowl and tag @badtothebowl.

 

Wild Rice, Bean and Veggie Salad

Recipe by Sarah HayesCourse: Sides, Salads

Wild rice, 3 beans and loads of flavor make this the perfect choice for your next picnic or potluck!

Ingredients

  • 2 cups cooked wild rice and quinoa blend (I like the Minute Rice blend)*

  • 1 – 15 oz. can reduced sodium dark red kidney beans

  • 1 – 15 oz. can reduced sodium black beans

  • 1 – 15 oz can reduced or no salt added garbanzo (chickpeas) beans

  • 1 red pepper, chopped

  • 1 small red onion, chopped

  • 1 jalapeño, chopped

  • 1/2 cup cilantro, minced


  • 3 Tblsp red wine vinegar

  • 2 Tblsp fresh lime juice

  • 1 Tblsp sugar

  • 2 minced garlic cloves

  • 1 t. salt

  • 1 t. cumin

  • 1/2 t. chili powder

  • 1/4 t. black pepper

  • 1/4 t. smoked paprika

Directions

  • Cook wild rice quinoa blend according to package directions and cool completely. (I like to stick mine in the freezer for a quick cool down)
  • Dice both red pepper, red onion and jalapeño (remove seeds) and add to a large bowl.
  • Mince cilantro – this should be 1/2 cup minced!
  • In another small bowl, add together remaining ingredients and stir well.
  • Add cooled rice to bowl with your fresh veggies.
  • Pour dressing ingredients over your rice and veggies and stir really well.
  • Chill until serving, stir well before serving. This gets better while marinating in the fridge!

Notes

  • *you could just use wild rice as well or brown rice – I have not tested with these though

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