Mediterranean Black Bean & Rice Salad
This Mediterranean-inspired Black Bean & Rice Salad is a vibrant and nutritious dish perfect for any occasion. Packed with protein-rich black beans, flavorful feta cheese, and crisp veggies, it's tossed with a light Italian dressing for a refreshing and satisfying meal. This recipe is quick to prepare and can be made ahead of time, making it an ideal choice for busy days or potlucks.
5
Servings
240
Calories
8
Ingredients
Ingredients
black beans
15 ounce can (rinsed, drained)
tomatoes
1.5 cups (chopped)
cooked rice
1.5 cups (none)
feta cheese
3.5 ounces (crumbled, reduced fat)
celery
0.5 cup (chopped)
green onion
0.5 cup (chopped)
Italian dressing
0.5 cup (none)
fresh cilantro or parsley
2 tablespoons (chopped)
Instructions
1
Start by preparing your ingredients. Rinse and drain the black beans thoroughly and chop the tomatoes, celery, and green onions.
2
In a large mixing bowl, combine the black beans, cooked rice, chopped tomatoes, crumbled feta cheese, chopped celery, and green onions.
3
Drizzle the Italian dressing over the mixture and gently toss to ensure all ingredients are well coated.
4
Add the chopped fresh cilantro or parsley to the salad and mix lightly.
5
Cover the bowl with plastic wrap or a lid and refrigerate for at least 30 minutes to allow the flavors to meld together.
6
Remove from the refrigerator, give it a quick stir, and serve chilled.
Nutrition Information
8g
Fat
30g
Carbs
11g
Protein
5g
Fiber
Frequently Asked Questions
Frequently Asked Questions
What is the Mediterranean Black Bean & Rice Salad?
It is a vibrant and nutritious Mediterranean-inspired dish featuring protein-rich black beans, feta cheese, crisp vegetables, and a light Italian dressing.
How many servings does this recipe yield?
This recipe makes 5 servings.
Is this salad vegetarian-friendly?
Yes, this recipe is specifically tagged as a vegetarian dish.
What is the calorie count per serving?
Each serving contains 240 calories.
How much protein is in each serving?
There are 11 grams of protein per serving.
How much dietary fiber does this salad provide?
Each serving provides 5 grams of fiber.
What are the primary ingredients in this recipe?
The main ingredients include black beans, cooked rice, tomatoes, feta cheese, celery, green onions, Italian dressing, and fresh cilantro or parsley.
How should the black beans be prepared?
You should use a 15-ounce can of black beans that have been thoroughly rinsed and drained.
What type of cheese is used in this salad?
The recipe calls for 3.5 ounces of crumbled, reduced-fat feta cheese.
How long should the salad be refrigerated before serving?
The salad should be covered and refrigerated for at least 30 minutes to allow the flavors to meld.
Can I make this salad ahead of time?
Yes, this recipe is an ideal choice for making ahead of time for busy days or potlucks.
What kind of dressing is recommended?
The recipe uses 0.5 cup of Italian dressing.
Is there any fat in this dish?
Yes, there are 8 grams of fat per serving.
How many carbohydrates are in a serving?
There are 30 grams of carbohydrates per serving.
Which fresh herbs can I use?
You can use 2 tablespoons of chopped fresh cilantro or parsley.
How much cooked rice is needed?
The recipe requires 1.5 cups of cooked rice.
How are the tomatoes prepared?
You should use 1.5 cups of chopped tomatoes.
How much celery is included in the recipe?
The recipe calls for 0.5 cup of chopped celery.
What kind of onions are used?
The salad uses 0.5 cup of chopped green onions.
Is this salad served hot or cold?
This salad is intended to be served chilled.
How should the salad be mixed?
Combine the ingredients in a large mixing bowl and gently toss with the dressing until well coated.
Is this recipe considered quick to prepare?
Yes, it is categorized as a quick recipe since it uses pre-cooked rice and canned beans.
What makes this salad refreshing?
The combination of crisp vegetables like celery and tomatoes with a light Italian dressing makes it very refreshing.
Does this recipe contain cholesterol information?
The provided data does not specify the cholesterol content.
How much sodium is in this recipe?
The sodium content for this recipe is not provided in the nutritional data.
Can I use any type of rice?
The recipe specifies cooked rice; while not restricted, standard white or brown rice works well.
What is the first step in preparing this salad?
The first step is to rinse and drain the black beans and chop the tomatoes, celery, and green onions.
Is the feta cheese regular or low fat?
The recipe suggests using reduced-fat feta cheese.
What should I do right before serving?
Remove the salad from the refrigerator and give it a quick stir before serving.
What are the total number of ingredients?
There are 8 total ingredients in this recipe.