Kalyn's Kitchen

Black Bean, Rice, and Cilantro Salad

Black Bean, Rice, and Cilantro Salad is a recipe I first called Jeanne’s Wedding Salad in honor of the wedding of a good friend! This salad has been a hit whenever I’ve made it for friends.

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Black Bean, Rice, and Cilantro Salad

This Black Bean, Rice, and Cilantro Salad is a favorite salad recipe I created many years ago when my friends Jeanne Zeigler and Kip Greene got married. In those days I called it Jeanne’s Wedding Salad and it was a big hit with clients at Lake Powell, back when I was catering houseboat trips.

This isn’t a quick recipe and it’s not low in carbs, but it’s ultra delicious, and I still have friends who request it for parties. When I decided to post it on the blog, I made the salad lower on the glycemic index by adding a bit more veggies and using Uncle Ben’s Converted rice, which is the lowest glycemic index type of white rice.

Black Bean, Rice, and Cilantro Salad

Black Bean, Rice, and Cilantro Salad

Yield 8 servings
Prep Time 20 minutes
Cook Time 30 minutes
Total Time 50 minutes

Black Bean, Rice, and Cilantro Salad is a recipe I created for the wedding of my friend Jeanne, and this has been a hit with everyone I've made it for.

Ingredients

  • 2 cups Uncle Ben's Converted Rice (see notes)
  • 1 T fresh lemon juice
  • 4 C chicken broth (see notes)
  • one 15 oz. can black beans, rinsed and drained well
  • 2 red peppers, chopped in 1/2 inch pieces
  • 1 green pepper, chopped in 1/2 inch pieces
  • 1 yellow pepper, chopped in 1/2 inch pieces (Use any combination of colors you prefer for the peppers)
  • 1/2 cup chopped green onions (scallions)
  • 1 cup finely chopped cilantro (or more!)

Dressing Ingredients:

  • 1/3 cup peanut oil (see notes)
  • 1/3 cup fresh lime juice
  • 1 T red wine vinegar
  • 1 T ground cumin
  • 1 T Worcestershire sauce
  • 1 T Spike seasoning (see notes)
  • 1 tsp. chili powder
  • 1/2 tsp. coarse ground black pepper

Instructions

  1. Put canned beans in a colander and rinse well until no foam remains.
  2. Let beans drain well while you cook the rice, chop ingredients and prepare dressing. (If beans still seem wet, blot dry with paper towel.)
  3. In heavy pan with a tight-fitting lid, bring chicken stock and lemon juice to a boil, stir in rice, bring back to a boil, then cover and cook on very low heat for 25 minutes without lifting lid. After 25 minutes, check to see if all water is absorbed.
  4. As soon as the bottom of the pan doesn't have any stock remaining when you stir the rice, turn off heat and let rice sit about 10 minutes. Then remove lid and let rice come to room temperature before proceeding with recipe. (It can be cooled in refrigerator if you're in a hurry.)
  5. Mix dressing ingredients.
  6. Chop peppers, green onions, and cilantro while rice cools.
  7. When the rice is at room temperature, combine all ingredients and chill 1-2 hours before serving.
  8. This salad will keep fairly well in the refrigerator for a day or two, but it probably won't last that long.

Notes

I would use Uncle Ben's Converted Rice (affiliate link) for this recipe, which is the lowest-glycemic variety of white rice, but any long-grain white rice will work. You can use two 14.5 oz. cans of chicken broth and a little water to make four cups. If you don't have Peanut Oil (affiliate link) use any vegetable oil, but not olive oil. Use any all-purpose seasoning blend if you don't have Spike Seasoning (affiliate link).

Recipe created by Kalyn.

Nutrition Information:

Yield:

8

Serving Size:

1

Amount Per Serving: Calories: 217Total Fat: 10gSaturated Fat: 2gTrans Fat: 0gUnsaturated Fat: 7gCholesterol: 2mgSodium: 1272mgCarbohydrates: 28gFiber: 5gSugar: 3gProtein: 6g

Nutrition information is automatically calculated by the Recipe Plug-In I am using. I am not a nutritionist and cannot guarantee 100% accuracy, since many variables affect those calculations.

If you make this recipe I'd love to hear how it turns out. Leave a star rating or share on social media with the hashtag #KALYNSKITCHEN, thanks!

Low-Carb Diet / Low-Glycemic Diet / South Beach Diet Suggestions:
Black Bean, Rice, and Cilantro Salad is too high in carbs for low-carb diet plans, but it’s a fairly low-glycemic dish for low-glycemic diets and will work for phase two of three of the original South Beach Diet.

Find More Recipes Like This One:
Use Salad Recipes to find more recipes like this one. Use the Recipes by Diet Type photo index pages to find more recipes suitable for a specific eating plan. You might also like to Follow Kalyn’s Kitchen on Pinterest to see all the good recipes I’m sharing there.

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    42 Comments on “Black Bean, Rice, and Cilantro Salad”

  1. Pingback: Meal planning and food prep can set up for a healthy week of lunches

  2. Tampagirl, thanks for the suggestion.

  3. This is fabulous, I have found a spice blend called Smoky Paprika Chipotle which is wonderful in this recipe!! I used it in place of the Spike, cumin, and chili powder and it was wonderful. The spice blend is from a company called Victoria Taylors Spices, they can be pricey but so worth it!!

  4. Anthony, hope they like it. This is one of my favorites.

  5. This sounds delicious and looks great too! Thanks for the idea, I am going to try to make it myself and hopefully my family will enjoy it, which I know they will.

  6. Gail, so glad to hear it was a hit at your house!

  7. Thank You! Thank You! Thank You! This is heaven! I am a cilantro lover, but not usually fond of vegan type dishes, but this is amazing! Even my husband (cilantro neutral…yes, there are those too who can take it in small doses) likes it! He said it will be on our summer party buffets.

  8. Glad you are enjoying the blog. I would use canola oil if you can't use peanut oil.

  9. Hi Kalyn,

    I just happened upon this blog last week and am thrilled! (I've already made the West African Stew and the Mexican Red Lentil Stew, both of which were delicious.) I'd like to make this salad for someone who's allergic to peanuts. What mild, healthful oil would you suggest?

    Thanks,
    Martha

  10. Anonymous, I don’t think there is evidence that one single gene makes people either love or hate cilantro, just a the fact that people from certain parts of the world tend to like it, while people from other parts of the world don’t like it, therefore the specualation that it may be a genetic tendancy. As for my own use of the phrase “cilantro gene” that’s just a joke I made; if I was talking about people who hated it I would have said the “anti-cilantro gene.” But to me it doesn’t matter what you call it, I am clear that there are people who hate it who will perceive the taste as pleasant. You are obviously one of those people.

  11. I seem to disagree with everyone here that the “cilantro gene” makes people like cilantro. It is the very fact that to some people it tastes like soap or detergent that has given the rise to the term “cilantro gene.” Therefore this term should be used to describe folks for whom the herb tastes like soap or detergent. I am one of those people for whom it does taste exactly like having someone squirt a liberal dose of dishwashing detergent into my mouth. Believe me when I say that there is no way someone for whom it tastes this way could ever acquire a taste for it. Like Lea I find it to be extremely, extremely vile. Those of you who do not have this aversion gene just don’t have any idea!

  12. hands down… cilantro is my fave herb!!! I’ve been looking for a good site with lots of cilantro recipes to bookmark and it looks like my search is over!!! Thanks!!jtkdwqb

  13. Anonymous, good question! Of course you could use olive oil if you wanted. I guess I just felt that the strong flavor of the olive oil would take away from the other flavors of the dressing, so I wanted a more neutral flavored oil.

    If you try it with olive oil, let me know how it works.

  14. Why not olive oil?

  15. Forgot to say. I made this Saturday morning. Had it for lunch today (Monday) and it was stil great.

  16. Elizabeth, thanks so much.

    Foodies Hope, Cilantro chutney is one of my favorite way to eat it. All those people in India can’t be wrong.

    Lea, I take it you don’t have the gene!

  17. Evil.

    Vile.

    Putrid weed!

    *spat spat*

  18. WOW!! So many recipes, delicious too! Cilantro indeed is very popular in India, cannot do without it in our cooking and coriander seeds too,a base spice for all curry pds!! :))
    I know some people donot like the strong smell ,it’s aroma fo us!:D
    Great recipes, thanks!!

  19. I love this blog.I am a cilantro lover and could eat it every day. My husband on the other hand would not care if he ate it ever again.I am always looking for new recipes using cilantro and these are some great ideas.I really enjoy reading your blog.

  20. Susan, I was so sad to hear about your cilantro disability, lol! It’s funny because I thought of you when I posted this because without the chicken stock, this would be vegan (and gluten-free too!) showing how much connection there is among everyone who loves good food. I’d use curly parsley in place of cilantro, although there is really nothing that tastes like cilantro. I also think basil or mint either one would taste great in this, but that’s just a guess. The parsley for cilantro replacement is something I used to do at Lake Powell when I had clients who didn’t like cilantro. Both for this salad and another salad with black beans and lentils (hmm, I don’t think I’ve posted that on the blog either.) For both of those I would make two batches of salad, one with cilantro and one with parsley. Both versions were popular.

    I prefer the curly parsley for some reason, maybe because I grew up with it, but both types of parsley would work.