Black Bean and Rice Salad |
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Prep Time: 10 Minutes Cook Time: 30 Minutes |
Ready In: 40 Minutes Servings: 6 |
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You can ease the kids into fall (and school) with this Cuban-inspired salad made with sweet late summer corn and protein-packed black beans. To make it even more of a main dish, toss in some shredded cooked chicken, thinly sliced and cut-up grilled steak, or barbecued pork or shrimp. Add a few bits of fresh basil or baby spinach just before packing. Ingredients:
1 cup long grain brown rice |
1/4 cup extra-virgin olive oil |
1 cubanelle chile or italian frying pepper, trimmed and cut in 1/3-inch dice |
1 medium red onion, finely chopped |
3 garlic cloves, smashed, peeled and minced |
2 cups freshly cut white corn kernels (from 2 ears) or 1 box (10 ounces) frozen corn, thawed |
1 teaspoon kosher salt |
1 15-ounce can black beans, rinsed well and drained |
1 tablespoon distilled white vinegar |
freshly ground black pepper |
Directions:
1. Bring a medium saucepan of salted water to a boil. Add the rice and cook, stirring occasionally, just until tender, about 25 minutes. Drain and rinse well with cold water until cool. Transfer to a large bowl.
2. Heat 2 tablespoons of the oil in the same saucepan over medium heat until hot. Add the chile, onion and garlic and stir until slightly softened, about 3 minutes. Add the corn and salt and cook, stirring, just until heated through, about 1 minute. Transfer the vegetables to the bowl with the rice and toss to mix.
3. Add the beans, the remaining 2 tablespoons oil and the vinegar and toss well. Season with plenty of pepper and toss again.
4. Cooks' Note: Here we cook the rice in plenty of water, like pasta, so that it stays tender after you cool it off. If your little ones love the spicy stuff, include mini bottles of hot sauce in their lunch boxes.
5. Nutritional analysis per cup: 308 calories, 11g fat (1.5g saturated), 44g carbohydrates, 7.5g fiber, 8g protein Nutritional analysis provided by Nutrition Data Real Food For Healthy Kids
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