White Bean and Wild Rice Salad Is A Colorful and Nutrition-Packed Entree You Can Serve to Anyone regardless of dietary restrictions.
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White Bean and Wild Rice Salad
White Bean and Wild Rice Salad is the perfect solution for what to serve when your gluten-free vegan relative comes to dinner. It is packed with protein and fiber and you can be sure your guests won’t leave the table hungry.
White Bean and Wild Rice salad has no gluten and no animal products. The only ingredients that might be problematic are the tomatoes (some people avoid nightshade vegetables) and the olive oil (others don’t use any type of oil). Due to the combination of two superfoods (beans and wild rice), this recipe is so healthy that your cholesterol is dropping just by reading this post. (That last sentence is an exaggeration. Don’t adjust your medication without talking to someone who is qualified to give actual medical advice.)
Beans are much tastier in my opinion when they are cooked from dried rather than canned. If you don’t want to babysit the long simmer they require, an electric pressure cooker is your friend. It will take your beans from unsoaked to ready-to-eat in approximately 40 minutes. A stovetop pressure cooker will also work, but I found that it required constant babysitting. This is the opposite of the “walk-away cooking” that I strive for in all of my meal preparation. Cooked beans can be frozen in 1 1/2 cup portions and then added to any recipe that calls for a can of beans. Uncooked dried beans can also be soaked in advance and then frozen until cooking time.
Do I need to soak my beans before cooking?
You know what they say: “10 rabbis: 11 opinions”. There is no definitive answer on this. Soaked beans will cook faster, but other than that it is a personal preference. Sometimes I soak and sometimes I don’t. It mostly depends on what time it is now and what time dinner needs to be ready.
What kind of rice is wild rice?
Wild rice is not technically rice but is one of those incredibly healthy whole grains we are supposed to be eating more of.
Do I need to combine beans and rice at the same meal to get enough protein?
Protein deficiency only occurs when total calories are restricted. Even if you ate nothing but vegetables you would get enough. For a long time Americans were told that vegetarians should combine beans and rice to get all of the amino acids that make up complete proteins at the same time. Nutritionists no longer require this. Plant foods vary in which amino acids they contain, but they do not have to be eaten at the same meal for your body to use them to make protein.
What are nightshade vegetables?
Nightshades are a group that includes tomatoes, potatoes, eggplant and peppers. They are fine for most people, but some people with food sensitivities find they can trigger an allergic reaction or contribute to inflammation. It is a personal choice whether to eat them. If your guest avoids nightshades, I think shredded carrots would be a fine substitute for the tomatoes.
What is elephant garlic?
Although elephant garlic looks like a bulb of garlic on steroids, it is actually part of the leek family. If you can’t find any, substitute leeks or mushrooms. Elephant garlic is not as pungent as its smaller cousin.
Products used in making this recipe
Instant Pot DUO60 6 Qt 7-in-1 Multi-Use Programmable Pressure Cooker, Slow Cooker, Rice Cooker, Steamer, Sauté, Yogurt Maker and Warmer
Lundberg Family Farms Organic Wild Rice, 8 Ounce
Maldon Sea Salt Flakes, 8.5 ounce Box
White Bean and Wild Rice Salad
White Bean and Wild Rice Salad makes a delicious, nutrition-packed entree.
- 2 tomatoes, cubed large
- 3 tablespoons olive oil
- 4 tablespoons white balsamic vinegar
- 1/2 teaspoon garlic salt
- 1 cup wild rice cooked
- 2 cups white beans cooked or canned; drained
- 1 clove elephant garlic chopped
- 2 teaspoons finishing salt
- 1 tablespoon parsley chopped
Mix tomatoes, olive oil, vinegar and garlic salt in a small bowl. Set aside.
Cook wild rice according to package directions. Set aside.
Slice elephant garlic into small strips. Combine with white beans and rice.
Top with tomato mixture and sprinkle with finishing salt and chopped parsley. Drizzle with additional olive oil if desired