This hearty no-cook main dish salad is packed with vegetables, whole grains and legumes, teeming with fiber.
Black-Eyed Pea, Corn, and Rice Salad
Calories231 Per Serving
Protein10g Per Serving
Fiber7g Per Serving
Cost Per Serving$1.45
|Total Fat||4.0 g|
|Saturated Fat||0.5 g|
|Trans Fat||0.0 g|
|Polyunsaturated Fat||1.0 g|
|Monounsaturated Fat||2.0 g|
|Total Carbohydrate||41 g|
|Dietary Fiber||7 g|
2 15-ounce cans no-salt-added black-eyed peas, rinsed and drained
1 15.25-ounce can no-salt-added whole-kernel corn
1 8.8-ounce pouch brown rice, cooked, or 1 cup instant brown rice, cooked without salt and margarine
2 ribs of celery, chopped
1 medium bell pepper, chopped
1/4 cup chopped fresh parsleyOR
1 tablespoon dried parsley, crumbled
2 tablespoons fresh lemon juiceOR
2 tablespoons any type of vinegar
1 tablespoon extra-virgin olive, canola, or corn oil
1 tablespoon water
1/8 teaspoon pepper
In a large bowl, toss together the black-eyed peas, corn, rice, celery, and bell pepper.
In a small bowl, whisk together the parsley, lemon juice, oil, water, and pepper.
Pour the dressing over the salad, tossing to coat.
Using your fingers, break up any clumps of rice before putting it into the bowl so it gets well coated with the dressing.