Black Bean and Brown Rice Salad


  •  1 10-ounce package frozen brown rice
  • 1 15-ounce can no-salt-added black beans
  • 1 medium avocado
  • 4 medium green onions
  • 1 medium tomato
  • 6 to 7 sprigs of fresh cilantro
  • 2 tablespoons fresh lime juice
  • 2 teaspoons olive oil (extra-virgin preferred)
  • 1/4 to 1/2 teaspoon hot sauce  to taste
  • 1/4 teaspoon salt


Prepare the rice using the package directions. Spread in a single layer on a baking sheet to cool quickly (about 10 minutes). Meanwhile, rinse and drain the beans. Pour into a medium bowl.
Chop the avocado and green onions. Dice the tomato. Snip the cilantro. Stir into the beans. Stir in the lime juice, oil, hot sauce, and salt.
Stir in the cooled rice. Serve immediately for peak flavor and texture or cover and refrigerate for up to 4 hours.
Cook’s Tip: Frozen brown rice is already cooked and has no added sodium or fat. After just a few minutes in the microwave or on top of the stove, it is ready to use. When you want a change of flavor, substitute barley, bulgur, whole-grain pasta, or any other whole grain for the brown rice in this very versatile salad. Fresh cilantro adds its clean taste, and lime juice provides a tangy zing to this fiber-rich salad.
Nutrition Analysis (per serving): Serves 4; 1 1/2 cups per serving
Calories 286 Total Fat 10.0g Saturated Fat 1.5g Trans Fat 0.0g Polyunsaturated Fat 1.0g Monounsaturated Fat 6.5g Cholesterol 0mg Sodium 161mg Carbohydrates 41g Fiber 10g Sugars 6g Protein 9g

Dietary Exchanges: 2 1/2 starch 1 vegetable 1 1/2 fat

©2009 American Heart Association, Inc. HEART Insight: August 2009 – Volume 3 – Issue 3 – p 22–23 doi: 10.1097/01.HEARTI.0000388367.25303.52 Departments: The Hungry Heart/Salad Days

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