Marinated Bean-And-Rice Salad
A vibrant, protein-packed salad featuring tender green beans, hearty brown rice, fresh herbs, and tangy lemon-vinegar dressing, perfect for healthy lunches or light dinners.
Ingredients
- 1/2 lb. fresh green beans ⓘ
- 2 c. hot cooked brown rice ⓘ
- 1/2 c. diagonally sliced celery ⓘ
- 1/2 c. sliced green onions ⓘ
- 1 (15 oz.) can garbanzo beans ⓘ
- 1 clove garlic ⓘ
- 1 tsp. dried whole oregano ⓘ
- 1 Tbsp. fresh oregano leaves ⓘ
- 1/8 tsp. white pepper ⓘ
- 1/2 tsp. dry mustard ⓘ
- 1/2 tsp. grated lemon rind ⓘ
- 2 Tbsp. lemon juice ⓘ
- 1/3 c. cider vinegar ⓘ
- 1/3 c. olive oil
- 12 radicchio leaves ⓘ
- 1 Tbsp. chopped ripe olives ⓘ
Instructions
- Wash green beans; trim ends and remove strings.
- Cut beans into 1-inch pieces.
- Place beans in a vegetable steamer.
- Place steamer over boiling water; cover and steam for 8 minutes, or until beans are crisp-tender.
- Combine green beans, rice, celery, green onions, garbanzo beans, and garlic in a large bowl.
- In a separate small bowl, combine oregano, white pepper, mustard, lemon rind, lemon juice, vinegar, and olive oil; stir well.
- Pour dressing over vegetable mixture; stir well to combine.
- Cover and chill for 8 hours, stirring occasionally.
- Line a serving platter with radicchio leaves.
- Spoon the vegetable mixture onto the platter.
- Combine olives and parsley; sprinkle over the salad.
Tips & Substitutions
For added flavor, consider marinating the salad overnight instead of just 8 hours. You can substitute the green beans with snap peas or asparagus if desired. If you prefer a bit more crunch, add some diced bell peppers or radishes. For a vegan twist, ensure the olives are free from animal products. This salad is also great with a drizzle of Honey Vinaigrette for extra sweetness.
Serving Suggestions
This Marinated Bean-And-Rice Salad makes a refreshing side dish for Grilled Sea Scallops or grilled chicken. Serve it on a bed of mixed greens or alongside crusty bread for a light lunch. It pairs wonderfully with Mediterranean recipes, adding a vibrant touch to any meal. Garnish with additional fresh herbs for a pop of color.
Storage & Reheating
Store leftovers in an airtight container in the refrigerator for up to 3 days. The flavors continue to develop, making it even tastier the next day. If the salad appears dry after chilling, add a splash of olive oil or a bit more lemon juice when serving to refresh its taste.
Nutrition & Diet Analysis (per serving)
Each serving of Marinated Bean-And-Rice Salad contains roughly 201 calories, with 12g protein, 37g carbohydrates, and 5g fat. It is an excellent source of iron (84% of the Daily Value), dietary fiber (65% of the Daily Value), and calcium (56% of the Daily Value). It also contributes 18g of dietary fiber toward your daily target.
Estimated from ingredients & per-serving nutrition — verify against package labels for allergies or strict diets.
* % Daily Values based on a 2,000 calorie diet (FDA 2020).
Frequently Asked Questions
Can I use different types of beans in this salad?
Absolutely! You can mix and match with other beans like black beans or kidney beans for varied flavors and textures. Just make sure to rinse and drain canned beans well before adding them to the salad to avoid excess salt.
Is this salad suitable for meal prep?
Yes, this salad is excellent for meal prep! It keeps well in the fridge and can be portioned out for easy lunches throughout the week. Just be sure to keep the dressing separate until you're ready to eat to maintain freshness.
Can I make this salad gluten-free?
Yes, this recipe is naturally gluten-free! Just ensure that the ingredients you use, especially the mustard and any canned products, are labeled gluten-free. It's a great option for those following a gluten-free diet.
Nutrition is estimated from USDA FoodData Central ingredient data and may vary with brand, portion and preparation — see our methodology. This information is for general educational purposes only and is not medical or dietary advice (disclaimer).