Mixed Bean and Wild Rice Salad

Mixed Bean and Wild Rice Salad makes the perfect hearty lunch or light dinner.  Nutty and chewy wild rice pairs well with the creamy Cannellini beans, chickpeas, celery, butternut squash and a simple red wine vinaigrette.

Even though it’s officially fall, salads are still happening daily around here.

I love how easy they are to customize and usually load them up with whatever seasonal ingredients I have on hand

This Mixed Bean and Wild Rice Salad is great for these in-between days. You know, when you’re not ready for a heavier meal but want something more filling than a standard salad.

Mixed Bean and Wild Rice Salad

To make things easier, I usually cook up a big batch of quinoa or rice on Sunday meal prep. That way I have the ready to use during the week for our salads or soups to bulk them up.

For today’s version, I used wild rice and also threw in some chopped celery, fresh garden tomatoes, parsley and half a cup of roasted butternut squash I had leftover.

Then you’re just going to toss everything together with a simple red wine vinaigrette. Add some chopped pecans, pumpkin seeds and dried cranberries for  some crunch and sweetness.

This makes a wonderfully healthy and filling salad and the flavors improve the longer you let the ingredients sit together in the fridge.

It can also be easily transported and makes a colorful side dish that’s perfect for lunch or a light fall dinner.

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Mixed Bean and Wild Rice Salad

Prep Time

1 hr

Cook Time

40 mins

Total Time

1 hr 40 mins

 

Mixed Bean and Wild Rice Salad - Nutty and chewy wild rice pairs well with the creamy Cannellini beans, chickpeas, celery, butternut squash and a simple red wine vinaigrette.

Course: Side Dish

Cuisine: American

Keyword: pasta side dish, rice salad, salad side dish with beans

Servings: 4 servings

Calories: 220 kcal

Ingredients

• 1-1/2 cups cooked wild rice blend cooled
• 1/2 cup canned Cannellini beans rinsed and drained (or use dried cooked)
• 1/2 cup canned garbanzo beans rinsed and drained (or use dried cooked)
• 2 medium tomatoes diced
• 1/2 red onion diced
• 1/2 cup sliced celery
• 1/2 cup chopped flat leaf parsley
• 1/2 cup roasted butternut squash cubed
• 1-2 tablespoons grated Parmesan Cheese optional - leave out for vegan

Dressing:

• 3 tablespoons red wine vinegar
• 2 tablespoons extra virgin olive oil
• 1 tablespoon honey or sugar
• 1/2 teaspoon salt to taste
• 1/4 - 1/2 teaspoon black pepper to taste

Optional Toppings:

• chopped pecans
• pumpkin seeds
• dried cranberries

Instructions

1. In a large mixing bowl, combine all the salad ingredients together.
2. Whisk together all the dressing ingredients in a small bowl and pour over the salad. Toss to coat well.
3. Chill in the fridge for at least an hour for the flavors to meld together. If in a pinch, can serve immediately.

Nutrition Facts

Mixed Bean and Wild Rice Salad

Amount Per Serving (1 serving)

Calories 220 Calories from Fat 72

% Daily Value*

Fat 8g12%

Saturated Fat 1g5%

Cholesterol 1mg0%

Sodium 389mg16%

Potassium 495mg14%

Carbohydrates 31g10%

Fiber 4g16%

Sugar 7g8%

Protein 6g12%

Vitamin A 3060IU61%

Vitamin C 23.5mg28%

Calcium 70mg7%

Iron 2.1mg12%

* Nutrition facts are provided as a courtesy using the WPRM recipe calculator. It is best to make your own calculations to ensure accuracy. We expressly disclaim any and all liability of any kind with respect to any act or omission wholly or in part in reliance on anything contained in this website. Percent Daily Values are based on a 2000 calorie diet.

More salads:

Quinoa Salad with Roasted Butternut Squash and Citrus Dressing

Arugula Salad with Red Cabbage, Pomegranate, Orange and Pineapples