Rice, Bean, and Corn Salad Recipe

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Rice, Bean, and Corn Salad
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  1. Mince garlic and finely chop enough onion to measure 1/2 cup. Cut enough kernels from cob to measure 3/4 cup.
  2. In a small heavy saucepan with a tight-fitting lid bring water to a boil with garlic, onion, cumin, coriander seeds, and salt. Stir in rice and cook, covered, over low heat 15 minutes. Stir in corn and cook, covered, 3 minutes, or until water is absorbed and rice is just tender. Fluff mixture with a fork and transfer to a large bowl to cool completely.
  3. Rinse and drain black beans. Stir cilantro into rice with beans, lime juice, and salt and pepper to taste.
  4. Each 3/4 cup serving about 136 calories and less than 1 gram of fat. Nutritional analysis provided by Gourmet
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Nutrition Facts

Per ServingPer 100 g
Amount Per 1 Serving
Calories 159.15 Kcal (666 kJ)
Calories from fat 6.79 Kcal
% Daily Value*
Total Fat 0.75g 1%
Sodium 153.78mg 6%
Potassium 661.1mg 14%
Total Carbs 30.22g 10%
Sugars 2.6g 10%
Dietary Fiber 7.22g 29%
Protein 9.12g 18%
Vitamin C 5mg 8%
Iron 2.4mg 14%
Calcium 64.6mg 6%
Amount Per 100 g
Calories 116.4 Kcal (487 kJ)
Calories from fat 4.96 Kcal
% Daily Value*
Total Fat 0.55g 1%
Sodium 112.47mg 6%
Potassium 483.52mg 14%
Total Carbs 22.1g 10%
Sugars 1.9g 10%
Dietary Fiber 5.28g 29%
Protein 6.67g 18%
Vitamin C 3.7mg 8%
Iron 1.8mg 14%
Calcium 47.2mg 6%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.


  • salty
  • savory
  • bitter
  • sweet
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Recipe Tags

Weightwatchers Points

  • 2.4
  • 4

Good Points

  • low fat,
  • saturated fat free,
  • low sodium,
  • cholesterol free,
  • high fiber

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