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.
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.
- 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!)
- 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
- Put canned beans in a colander and rinse well until no foam remains.
- Let beans drain well while you cook the rice, chop ingredients and prepare dressing. (If beans still seem wet, blot dry with paper towel.)
- 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.
- 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.)
- Mix dressing ingredients.
- Chop peppers, green onions, and cilantro while rice cools.
- When the rice is at room temperature, combine all ingredients and chill 1-2 hours before serving.
- This salad will keep fairly well in the refrigerator for a day or two, but it probably won't last that long.
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.
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.
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.
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