昼食簡単

Black Bean and Rice Salad

Name: Black Bean and Rice Salad
Prep time: 15 min
Cook time: 60 min
Total time: 75 min
Yield: 4
Ingredients: 1/2 cup onion, chopped; 1/2 cup bell pepper, chopped; 1 cup brown rice, cooked and cooled; 1 can (15 ounce) black beans, low-sodium, drained and rinsed; 1/4 cup rice vinegar; mustard powder; 1 clove garlic, chopped; 1/2 teaspoon salt; 1/4 teaspoon black pepper; 2 tablespoons vegetable oil

Full of protein, fiber, and flavor, this salad works well as a side dish or stands alone as a main dish. It can also be made ahead of time and refrigerated. ...

1 h 15 min4 人前

栄養成分（1食あたり）

1食あたりの値 · 1食分の量: 1 cup

236

カロリー

タンパク質

33g

炭水化物

脂質

食物繊維

糖類

446mg

ナトリウム

飽和脂肪酸 1 g · コレステロール 0 mg

リングは1食分を2,000kcalの基準日に対する割合で表示します。Nutrolaアプリではあなた自身の目標に合わせて表示されます。

材料

onion, chopped
1/2 cup
bell pepper, chopped
1/2 cup · green or red
brown rice, cooked and cooled
1 cup
black beans, low-sodium, drained and rinsed
1 can (15 ounce)
rice vinegar
1/4 cup · or white wine vinegar or lemon juice
mustard powder
1/2 teaspoon, optional
garlic, chopped
1 clove · or 1/2 teaspoon garlic powder
salt
1/2 teaspoon
black pepper
1/4 teaspoon
vegetable oil
2 tablespoons · or cooking oil of choice

作り方

1
Wash hands with soap and water.
2
In a mixing bowl, stir together onion, red or green pepper, rice, and beans.
3
In a jar with a tight fitting lid, add vinegar, dry mustard, garlic, salt, pepper and vegetable oil. Shake until dressing is evenly mixed.
4
Pour dressing over bean mixture and stir to mix evenly. Chill for at least one hour. Serve cold as a side dish or main dish.

出典: USDA MyPlate Kitchen · Montana State University Extension Service Nutrition Education Program

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