EAT RIGHT
Whole Grain and Bean Salad
This is a great way to combine whole grains, beans and vegetables. It is a great example of how you can make whole, healthy foods quickly and inexpensively.
1 can black beans (rinsed and drained)
1-1/2 cups cooked brown rice (such as Lundberg Rice), bulghur, or quinoa
1 small red onion, chopped
2 plum tomatoes, chopped
1 red, green or yellow pepper, chopped (or 1 cup chopped cucumber)
½ jalepeno pepper, seeded and chopped (optional)
2 Tablespoons of lime juice
2 Tablespoons of olive oil
¼ cup chopped parsley or cilantro
Salt and pepper to taste (optional)
- Combine all ingredients and toss. Let stand for 30 minutes before serving to allow the flavors to meld
- Serve cold as an entrée on a bed of greens or hot as a side dish
Makes 4 servings of salad. Each serving counts as 1 vegetable, 1 protein, 1 whole grain and 1 fat serving.
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