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Southwestern Rice & Pinto Bean Salad

Source of Recipe

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Southwestern Rice & Pinto Bean Salad

EatingWell: April/May 2005
Diabetic Exchanges & WW Points
Makes: 6 servings, 1-1/3 cups each
Total Time: 1 hour

The slightly chewy texture of ruddy-red Wehani rice makes it perfect for salads. Serve it mounded on a bed of Boston lettuce or curly frisée.

1 cup Wehani brown rice, (see Note) or brown basmati rice
2-2 1/2 cups water

2 teaspoons cumin seeds, or 1 teaspoon ground cumin
1/4 cup extra-virgin olive oil
1/4 cup sherry vinegar
1 tablespoon chopped fresh oregano, or 1 teaspoon dried
1 large clove garlic, crushed and peeled
1/4 teaspoon salt
1/2 teaspoon freshly ground pepper

2 15-ounce cans pinto beans, rinsed
8 scallions, trimmed and sliced (about 1 1/2 cups)
1 medium bell pepper, (green, yellow, orange or red), chopped (about 1 cup)


Combine rice and water (2 cups water if using brown basmati) in a 3-quart saucepan; bring to a boil. Reduce heat to low, cover and cook until all the water has been absorbed, 40 to 45 minutes.

Remove from heat; let rest, covered, for 10 minutes. Spread the rice out on a large baking sheet until cooled to room temperature, about 15 minutes.

Meanwhile, toast cumin in a small skillet over medium-high heat until fragrant and lightly toasted, 1 to 2 minutes for seeds, 1 minute for ground cumin. Transfer to a blender or food processor and let cool for several minutes. Add oil, vinegar, oregano, garlic, salt and pepper and process until the garlic is finely chopped.

Transfer the rice to a large bowl and toss with beans, scallions and bell pepper. Pour the dressing over the salad and toss well to combine.


Make Ahead Tip: Cover and refrigerate for up to 2 days.

Note: Wehani rice, an aromatic brown rice related to basmati, has a sweet, nutty flavor, a light reddish color, and splits like wild rice when cooked. It can be found in the health-foods section of large supermarkets or at natural-foods stores.

Per serving: 325 calories; 11 g fat (2 g sat, 8 g mono); 0 mg cholesterol; 49 g carbohydrates; 0 g added sugars; 10 g protein; 9 g fiber; 125 mg sodium; 513 mg potassium. ++++ Exchanges: 2-1/2 starch, 1 vegetable, 1 very lean meat, 1-1/2 fat ++++ WWP: 7