Wild Rice and Kidney Bean Salad
Elevate your salad game with this vibrant Wild Rice and Kidney Bean Salad, a wholesome blend of textures and flavors perfect for any occasion. This nutrient-packed recipe combines nutty wild rice, protein-rich kidney beans, and crisp fresh veggies like red bell pepper, cucumber, and red onion, all tossed in a tangy homemade vinaigrette infused with Dijon mustard and a touch of honey or maple syrup for balanced sweetness. Bursting with freshness from chopped parsley, this salad is as visually stunning as it is delicious. With just 15 minutes of prep time and a brief chill in the fridge, this versatile dish makes a satisfying main course for plant-based eaters or a hearty side for your next gathering. It's the ultimate make-ahead recipe to serve cold or at room temperature, ensuring it fits seamlessly into your mealtime rotation. Try this easy and healthy wild rice salad for your next potluck, picnic, or weekly meal prep!
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Recipe Information
Ingredients
- 1 cup (uncooked) Wild rice
- 1 15-ounce can Canned kidney beans
- 1 (medium, diced) Red bell pepper
- 1 (medium, diced) Cucumber
- 0.5 (small, finely diced) Red onion
- 0.25 cup (chopped) Fresh parsley
- 3 tablespoons Olive oil
- 2 tablespoons Red wine vinegar
- 1 teaspoon Dijon mustard
- 1 teaspoon Honey or maple syrup
- 0.5 teaspoon (or to taste) Salt
- 0.25 teaspoon (or to taste) Black pepper
Instructions
Rinse the wild rice under cold water in a fine mesh sieve. Cook the wild rice according to the package instructions, typically combining 1 cup of wild rice with 3 cups of water in a saucepan. Bring to a boil, reduce heat to low, cover, and simmer for 40-45 minutes, or until the rice is tender and water is absorbed. Drain any excess liquid if needed and allow the rice to cool to room temperature.
While the rice cooks, drain and rinse the canned kidney beans thoroughly under cold water. Set aside to drain completely.
Prepare the vegetables: dice the red bell pepper and cucumber, finely dice the red onion, and chop the fresh parsley.
In a large mixing bowl, combine the cooked and cooled wild rice, kidney beans, diced red bell pepper, cucumber, red onion, and chopped parsley.
In a small bowl, whisk together the olive oil, red wine vinegar, Dijon mustard, honey or maple syrup, salt, and black pepper until emulsified to create the vinaigrette.
Pour the vinaigrette over the salad and toss everything together until well combined. Adjust the seasoning with additional salt or pepper if needed.
Chill the salad in the refrigerator for at least 30 minutes to allow the flavors to meld together. Serve cold or at room temperature. Enjoy!
Nutrition Facts
Calories |
1565 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 48.1 g | 62% | |
| Saturated Fat | 7.5 g | 38% | |
| Polyunsaturated Fat | 4.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 2354 mg | 102% | |
| Total Carbohydrate | 236.8 g | 86% | |
| Dietary Fiber | 42.9 g | 153% | |
| Total Sugars | 17.1 g | ||
| Protein | 59.1 g | 118% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 227 mg | 17% | |
| Iron | 17.0 mg | 94% | |
| Potassium | 2981 mg | 63% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
