Bean, wild rice and avocado salad

Name: Bean, wild rice and avocado salad
Prep time: 15 min
Cook time: 25 min
Total time: 40 min
Cuisine: American
Ingredients: 250g basmati and wild rice; 400g tomatoes, washed and chopped; 1 tbsp olive oil; 1 red onion, chopped; 2 cloves garlic, crushed; 1 tbsp mild chilli powder; 380g carton black beans, drained; 420g tin mixed beans in mild chilli sauce; 1 avocado, peeled, destoned and sliced; 50g spring onions, washed, trimmed and sliced on the diagonal; 10g fresh coriander, washed and chopped

4 steps

Prep:15minCook:25min

A rice dish full of punchy South American flavours – tomatoes, spicy beans and creamy avocado.

Updated at: Thu, 17 Aug 2023 02:56:42 GMT

Nutrition balance score

Great

Glycemic Index

Low

Glycemic Load

High

Nutrition per serving

Calories485.4 kcal (24%)

Total Fat10.7 g (15%)

Carbs82.8 g (32%)

Sugars5.6 g (6%)

Protein17 g (34%)

Sodium713.2 mg (36%)

Fiber14.5 g (52%)

% Daily Values based on a 2,000 calorie diet

Ingredients

4 servings

250gbasmati and wild rice

400gtomatoes

1 Tbspolive oil

1 Tbspmild chilli powder

380gblack beans

drained

420gmixed beans in mild chilli sauce

tin

1avocado

peeled, destoned and sliced

50gspring onions

washed, trimmed and sliced on the diagonal

10gfresh coriander

washed and chopped

Instructions

Step 1

Bring a large pan of water to the boil. Add the rice and simmer for 25 minutes until tender.

Step 2

Meanwhile, put half the tomatoes in a separate pan with 150ml water. Bring to the boil and simmer gently for 15 minutes until the tomatoes start to break down.

Step 3

Meanwhile, heat the oil in another pan. Add the onion and garlic and cook for 5 minutes until soft. Stir in the chilli powder, then remove from the heat and stir in the black beans and mixed beans.

Step 4

Drain the rice and transfer to a serving platter. Spoon over the cooked tomatoes and beans, then top with the remaining tomatoes, avocado and spring onions. Season with freshly ground black pepper and serve scattered with the chopped coriander leaves.