Southwestern Rice Salad

Southwestern Rice Salad takes around 20 minutes from beginning to end. For 95 cents per serving, you get a salad that serves 7. Watching your figure? This gluten free, dairy free, lacto ovo vegetarian, and vegan recipe has 229 calories, 7g of protein, and 6g of fat per serving. This recipe from Taste of Home requires canned kidney beans, salt, ground cumin, and frozen corn. This recipe is liked by 101 foodies and cooks. With a spoonacular score of 47%, this dish is good. If you like this recipe, take a look at these similar recipes: Southwestern Rice Salad, Southwestern Rice and Bean Salad, and Southwestern Bean and Rice Salad.

Servings: 7

Preparation duration: 20 minutes

 

Ingredients:

1 can (16 ounces) kidney beans, rinsed and drained

2 cups cooked long grain rice, cooled

1 cup cooked wild rice, cooled

1-1/2 cups frozen corn, thawed

1/2 cup diced green pepper

1 teaspoon ground cumin

1/2 cup reduced-fat Italian salad dressing

1 can (2-1/4 ounces) sliced ripe olives, drained

1/2 cup diced red onion

1-1/2 cups chunky salsa

1/4 teaspoon salt

Equipment:

bowl

Cooking instruction summary:

Directions In a large bowl, combine the first seven ingredients. In a jar with a tight-fitting lid, combine salsa, salad dressing, cumin and salt; shake well. Pour over rice mixture and stir to coat. Cover and refrigerate for at least 2 hours. Yield: 7 servings. Originally published as Southwestern Rice Salad in Light & TastyJune/July 2001, p39 Nutritional Facts One serving (1 cup) equals 257 calories, 4 g fat (0.55 g saturated fat), 0.55 mg cholesterol, 537 mg sodium, 48 g carbohydrate, 12 g fiber, 12 g protein. Diabetic Exchanges: 2 starch, 1 lean meat, 1 fat. Print Add to Recipe Box Email a Friend

 

Step by step:


1. In a large bowl, combine the first seven ingredients. In a jar with a tight-fitting lid, combine salsa, salad dressing, cumin and salt; shake well.

2. Pour over rice mixture and stir to coat. Cover and refrigerate for at least 2 hours.


Nutrition Information:

Quickview
228 Calories
7g Protein
5g Total Fat
39g Carbs
5% Health Score
Limit These
Calories
228
11%

Fat
5g
9%

  Saturated Fat
0.81g
5%

Carbohydrates
39g
13%

  Sugar
5g
6%

Cholesterol
0.0mg
0%

Sodium
807mg
35%

Get Enough Of These
Protein
7g
15%

Manganese
0.59mg
29%

Fiber
6g
24%

Vitamin C
12mg
15%

Phosphorus
150mg
15%

Vitamin B6
0.29mg
14%

Vitamin K
14µg
14%

Magnesium
50mg
13%

Potassium
441mg
13%

Copper
0.22mg
11%

Vitamin B1
0.15mg
10%

Folate
38µg
10%

Iron
1mg
9%

Vitamin B3
1mg
9%

Vitamin E
1mg
8%

Zinc
1mg
8%

Selenium
5µg
8%

Vitamin B2
0.11mg
6%

Vitamin A
261IU
5%

Calcium
48mg
5%

Vitamin B5
0.47mg
5%

covered percent of daily need
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A Cinnabon' Classic has less sugar than a 20-oz. bottle of Pepsi.

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