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Three Bean Wild Rice Salad Recipe

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4.3 from 7 reviews

A refreshing and nutritious Three Bean Wild Rice Salad featuring a blend of cooked wild rice, kidney beans, black beans, and garbanzo beans combined with crisp fresh vegetables and tossed in a tangy homemade red wine vinegar dressing. Perfect as a light meal or side dish, this vegan, gluten-free salad is vibrant and full of texture.

Ingredients

Main Ingredients

  • 2 cups cooked wild rice blend, cooled
  • 15 oz kidney beans, rinsed and drained
  • 15 oz black beans, rinsed and drained
  • 15 oz garbanzo beans, rinsed and drained
  • 1 red bell pepper, chopped
  • 1/2 red onion, diced
  • 1/2 cup chopped cilantro
  • 1 jalapeno, diced

Dressing

  • 3 tbsp red wine vinegar
  • 2 tbsp extra virgin olive oil
  • 4 tbsp sugar
  • 1/2 tsp salt
  • 1/2 tsp fresh ground black pepper

Instructions

  1. Combine Salad Ingredients: In a large bowl, mix together the cooked wild rice, kidney beans, black beans, garbanzo beans, chopped red bell pepper, diced red onion, chopped cilantro, and diced jalapeno, ensuring all ingredients are evenly distributed.
  2. Prepare the Dressing: In a mason jar, add red wine vinegar, extra virgin olive oil, sugar, salt, and freshly ground black pepper. Secure the lid and shake vigorously until the dressing is well combined and emulsified.
  3. Toss Salad with Dressing: Pour the prepared dressing over the salad mixture. Use salad tongs to toss thoroughly, making sure each ingredient is coated evenly with the tangy dressing.
  4. Chill and Serve: For optimal flavor, refrigerate the salad for at least one hour to allow the flavors to meld. Alternatively, serve immediately if preferred, enjoying the fresh and vibrant textures.

Notes

  • The salad can be prepared a few hours ahead and refrigerated to enhance the flavor absorption.
  • Adjust the amount of jalapeno based on preferred spice level.
  • This salad is an excellent source of plant-based protein and fiber.
  • Serve chilled for the best refreshing taste.
  • Ensure all canned beans are rinsed and drained to reduce sodium content.

Find it online: https://recipesbyliza.com/three-bean-wild-rice-salad-recipe/