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Enjoy Marinated Rice and Bean Salad as the perfect side dish or even a quick healthy protein + carb snack. Make it ahead of time so it’s ready when you need good food, or make it right before serving; you choose.
Marinated Rice and Bean Salad is one of three new salads on the blog that highlight this star ingredient combination: Rice + beans is still great nutrition — even after all the recent years of various diets that exclude grains and legumes.
This first recipe is just the basic template, and it’s delicious: rice, beans and a very simple healthy dressing.
The other two salads with rice and beans are: Mediterranean Rice and Bean Salad with Chicken and Mexican Rice and Bean Salad with Chicken.
For those with restricted diets, Marinated Rice and Bean Salad works great for Gluten-free, Anti-Inflammatory, VAD (Low vA), Vegan and Medium Oxalate.
I grew up eating rice salads, prepared with a vinaigrette. My mom was a true gourmet; she raised us on good foods with a variety of flavors, textures and ingredients from the time we were little.
Perhaps most Americans have not heard of eating rice salad with a vinaigrette and beans. But, oh, it’s such healthy good food!
One bite, and you’ll know this combo was meant to be.
The cousin of hot rice and beans, this version is just as satisfying — as olive oil and good vinegar make a beautiful marriage with room temperature, or chilled, rice and beans.
Other additions are optional, as we’ll talk about more below.
Ingredients in Marinated Rice and Bean Salad
- cooked beans, any variety (choose which bean based on your blood type here) — I photographed kidney beans and chickpeas.
- cooked brown rice, short or long grain — Yes, it’s okay to use white rice if you prefer (but brown is healthier because white depletes thiamine).
- olive oil
- white balsamic vinegar, or use fresh lemon juice (for VAD)
- sea salt
Optional: green beans: sautéed or steamed, fresh herbs
I added green beans to this salad for a couple of the photos, because it adds interest — both visually for the photos, as well as for eating.
But, Marinated Rice and Bean Salad is truly lovely all by itself. Each addition is optional — according to what you have on hand and what you want in your salad that day.
I do like the very simplest version of this salad. Just like serving rice and beans next to a Mexican food main dish, marinated rice and bean salad can be simple and perfect.
The vinaigrette is an epiphany of enjoyment with rice and beans.
How to make Marinated Rice and Bean Salad
- Add to medium size mixing bowl: beans, rice, olive oil, vinegar (or lemon juice) and sea salt.
- Optional: Add any additional ingredients you way wish to use as well: herbs, other veggies etc.
- Fold together to mix gently but well.
- Serve, or refrigerate, covered, for up to 2 days, before serving.
Marinated Rice and Bean Salad keeps well in the fridge for at least 4 days.
Why are rice and beans healthy
Why is brown rice healthy
Perhaps it gets overlooked that something as common as a food providing carbohydrates is key to many people’s optimum health.
While rice isn’t healthy for everyone or ideal at every stage of a health journey, for the majority of people in the world, rice is a good source of energy.
Rice is also satisfying.
Nutritionally, brown rice provides amino acids, insoluble fiber, thiamine, niacin and many minerals.
I personally avoid white rice for the most part, as it depletes thiamine (Vitamin B1) — a vitamin we really really need.
Cooled brown rice is a good source of resistant starch.
Why are beans healthy
Yes, fiber! Fiber is so important because it gently helps us to detox through our alimentary canal! This means improved bowel movements.
If you don’t digest beans well, learn here How to Cook Beans in MORE Baking Soda for Great Digestion. And learn here How to Soak Beans longer for better results.
Beans also provide a great source of carbohydrates, protein, a big dose of Vitamin B1, B9 (folate) and a variety of minerals.
And, beans are a gentle source of resistant starch.
What’s the best brand of brown rice
Organic brown rice sourced from India may be the best, because rice grown in the United States is much more likely to be contaminated with arsenic.
Lotus Foods is an excellent brand because they test all their rice to be sure it contains no arsenic.
I have also heard good things about the Be Still Farms brand, from someone who has his arsenic levels tested.
Lundberg may also be an okay choice.
Marinated Rice and Bean Salad (Gluten-free)
Equipment
- mixing bowl medium size
Ingredients
- 2 cups beans cooked, any variety (Choose bean variety based on your blood type here.)
- 2 cups brown rice , cooked, short or long grain -- leftover at room temperature, or just made and cooled off
- 2 Tablespoons olive oil
- 2 Tablespoons white balsamic vinegar or use fresh lemon juice (for VAD)
- ½ teaspoon sea salt
Instructions
- Add to medium size mixing bowl: beans, rice, olive oil, vinegar (or lemon juice) and sea salt.
- Optional: Add any additional ingredients you way wish to use as well: herbs, other veggies etc.
- Fold together to mix gently but well.
- Serve, or refrigerate, covered, for up to 2 days, before serving. This salad is lovely served at room temperature or chilled. (It may also be served warm, the French version.)
- Marinated Rice and Bean Salad keeps well in the fridge for at least 4 days.
Nutrition
You can Pin Marinated Rice and Bean Salad here:
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