Black Bean, Corn and Rice Salad

If you can’t find the fresh cilantro, basil or mint, just use more parsley and green onions. Makes 8 servings.

1 cup dried black beans 250 mL
2 cups cooked rice 500 mL
2 cups cooked corn niblets 500 mL
1 sweet red pepper, diced 1
1 jalapeño pepper, diced 1
1 bunch arugula or watercress, trimmed and chopped 1
1/3 cup chopped fresh cilantro or parsley 75 mL
1/3 cup fresh basil 75 mL
2 tbsp chopped fresh mint 25 mL
2 tbsp chopped fresh chives or green onions 25 mL
2 tbsp red wine vinegar 45 mL
1/2 tsp pepper 2 mL
1 clove garlic, minced 1
salt to taste
3 tbsp olive oil 45 mL
  1. Soak beans in cold water for a few hours at room temperature or overnight in refrigerator. Rinse and drain well.
  2. In large pot, cover beans generously with water. Bring to boil, reduce heat and cook gently for 1 to 11/2 hours, or until tender. Drain well. Reserve in large bowl.
  3. Combine rice, beans, corn, peppers, jalapeno, arugula, cilantro, basil, mint and chives.
  4. To make dressing, whisk together vinegar, pepper, garlic and salt. Whisk in olive oil.
  5. Toss dressing with salad. Taste and adjust seasonings if necessary.

If corn is a standard vegetable on your table, be assured that it is a good choice. However, Canada’s Food Guide to Healthy Eatingreminds us that variety is important to ensure that we get the whole range of nutrients which vegetables and fruit provide. The dark green and orange vegetables and orange fruit are rich in certain key nutrients such as vitamin A and folacin. So along with corn, make sure to include green salad, broccoli, spinach, sweet potatoes, carrots, cantaloupe or oranges often.