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Black Bean and Rice Salad Recipe

Black Bean and Rice Salad Recipe

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Ingredients:

Serving

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
1 tsp kosher salt
1 15- oz can black beans, rinsed well and drained
1 tbsp distilled white vinegar
freshly ground black pepper

Directions:

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.
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.
Add the beans, the remaining 2 tablespoons oil and the vinegar and toss well. Season with plenty of pepper and toss again.
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.
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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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	387.25 Kcal (1621 kJ)
Calories from fat	100.19 Kcal
		% Daily Value*
Total Fat	11.13g	17%
Sodium	359.76mg	15%
Potassium	1199.51mg	26%
Total Carbs	57.64g	19%
Sugars	2.17g	9%
Dietary Fiber	12.84g	51%
Protein	17.52g	35%
Vitamin C	5mg	8%
Iron	3.6mg	20%
Calcium	96.5mg	10%

Amount Per 100 g
Calories	243.75 Kcal (1021 kJ)
Calories from fat	63.06 Kcal
		% Daily Value*
Total Fat	7.01g	17%
Sodium	226.45mg	15%
Potassium	755.02mg	26%
Total Carbs	36.28g	19%
Sugars	1.36g	9%
Dietary Fiber	8.08g	51%
Protein	11.03g	35%
Vitamin C	3.2mg	8%
Iron	2.2mg	20%
Calcium	60.7mg	10%

* 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.

Tastes

salty
savory
bitter
sweet

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