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Successful Aging and Fiber Intake

Lauren

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Oct 27th, 2016

three apples on fall leaves with sky background

Beans and Rice Salad

Beans and Rice Salad: Main Image

Quick Facts

Servings: 7
Prep Time: 20 min.
Cook Time: 15 min.
Total: 35 min.
Angie McGowan
Budget-friendly and packed with protein—pack during the week for lunch.

Ingredients

  • Rice2 cups water
  • 1 cup long-grain rice
  • 1 tsp olive oil
  • 1/2 tsp salt
  • Beans1 15.5 oz can chipotle white corn, drained
  • 1 15.5 oz can red beans, drained and rinsed
  • 1 15.5 oz can black beans, drained and rinsed
  • 1 green bell pepper, chopped
  • 1/2 red onion, chopped
  • 2 cloves garlic, chopped finely
  • 1 bunch fresh cilantro, chopped finely
  • 3 Tbs white wine vinegar
  • 1/4 cup olive oil
  • 1 tsp cumin
  • 1 pinch salt
  • 1 pinch pepper

Directions

  • Bring water to boil in a saucepan. Add rice, olive oil, and salt.
  • Cover with a lid and reduce to a simmer. Simmer for 15 minutes, then remove from heat. Do not take the lid off at any time. Let the rice rest for another 15 minutes with the lid on at all times.
  • Add corn, red beans, black beans, green bell peppers, onions, garlic, cilantro, vinegar, oil, and cumin to a large mixing bowl. Mix well to combine.
  • Add rice and mix. Add salt and pepper to taste. Serve at room temperature or chilled.

Nutrition Facts

Calories 313
  Calories from Fat 81 (26%)
(14%)Total Fat 9g
(6%)Saturated Fat 1g
Polyunsaturated Fat 1g
Monounsaturated Fat 6g
(0%)Cholesterol 0mg
(28%)Sodium 680mg
(18%)Potassium 621mg
Total Carbohydrate 52g
(35%)Dietary Fiber 9g
Sugars 1g
Sugar Alcohols 0g
(19%)Protein 10g
* Percent Daily Values are based on a 2,000 calorie diet.
Nutrition facts are calculated by a food expert using nutritional values provided by the USDA for common products used as recipe ingredients. Actual nutritional values may differ depending on the amounts or products used and can be affected by cooking methods.

Copyright © 2019 Healthnotes, Inc. All rights reserved. www.healthnotes.com

Read our healthy recipe definitions.

Learn more about Healthnotes, the company.

The information presented here is for informational purposes only and was created by a team of US–registered dietitians and food experts. Consult your doctor, practitioner, and/or pharmacist for any health problem and before using any supplements, making dietary changes, or before making any changes in prescribed medications. Information expires December 2019.

2 Responses to Successful Aging and Fiber Intake

  1. Teen Wolf Season 6 Episode 1 27/10/2016 at 12:32 pm

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    • Customer Support 27/10/2016 at 2:37 pm

      Thanks for your input, Teen Wolf! We will definitely share it with our blog contributors. -Rebecca

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