Published: by Nisha Melvani, RDN · This post may contain affiliate links · 6 Comments
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Cowboy Rice Salad with black beans, corn, and avocado, tossed in a tangy 4-ingredient dressing. This easy and delicious rice salad is packed with fiber, protein, and iron. A healthy way to eat more beans.
this RECIPE
If you are new to eating beans, pairing them with a low-fiber carb like rice can make them easier to digest. My favorite grain for this salad is this Orzo Rice recipe on my site. You can also make this salad with quinoa. It's very versatile.
This recipe was inspired by my Tofu and Sweet Potato Bowl with Orzo on this site, as well as this gluten-free Quinoa Tabbouleh recipe.
Jump to:
- 👩🏼🌾 Ingredients
- 🥑 Substitutions
- 📖 How to Make Cowboy Rice Salad
- 💡 Expert Tips
- 🙋🏽♀️ Recipe FAQs
- 🍽 Related Recipes
- 👩🏽🍳 Made This Recipe?
- 📖 Recipe
- 💬 Comments
👩🏼🌾 Ingredients
- Rice or orzo rice
- Jalapeño juice is the liquid from caned or jarred sliced jalapeños. I used the La Morena brand, but any brand will work. This is a cheap and easy ingredient for packing in flavor and warmth into a dressing.
- Black beans are an excellent source of fiber, which helps promote digestive health, regulate blood sugar levels, and support weight management. They contain complex carbohydrates that are digested slowly, in addition to protein, antioxidants, iron, and magnesium.
See the recipe card for quantities.
🥑 Substitutions
- Rice - instead of rice, use Orzo Rice, quinoa, farro, couscous, or barley
- Black beans - use chickpeas or white beans instead
- Corn - use thawed frozen corn, or fresh corn from the cob
- Shallots - substitute with chopped red onion as desired
- Juice of canned jalapeños - use sweet pickle juice instead
- Cilantro - substitute with fresh parsley or fresh herbs you have on hand
Try these Quinoa Black Bean Burgers on my site for the ultimate vegan burger recipe! Visit my Vegan Bean Recipes page for more salads with beans.
📖 How to Make Cowboy Rice Salad
Step 1. Cook the rice, orzo rice, or a different grain of your choice.
Step 2. Make the dressing:In a small bowl, mix the jalapeño juice, lime juice, maple syrup, and Dijon mustard.
Step 3. Transfer the shallots to the dressing. Mix and set aside.
Step 4. In a large bowl, combine the black beans, corn, kale, parsley, rice, and dressing. Mix well to fully incorporate the dressing. Add avocado for serving to make Black Bean Salad with Corn and Avocado.
💡 Expert Tips
- Add the avocado for serving if you plan on having leftovers. This way, the salad will keep for longer.
- Storage: Refrigerate any remaining Cowboy Rice Salad in an airtight container for up to 4 days.
🙋🏽♀️ Recipe FAQs
How nutritious is white rice?
You will get slightly more fiber from this salad by choosing brown rice made from whole grains instead of white rice. While white rice is a low-fiber food, it is fortified with thiamin, niacin, B6, folate, iron, and zinc.Plus, when paired with high-fiber foods, such as black beans, kale, and avocado as in this Cowboy Rice Salad, white rice can be a part of a healthful diet.
Are black beans healthy?
Black beans are naturally gluten-free, vegan, and high in protein and iron. They also pack in more magnesium and fiber than their counterparts.
How long do jalapeños in juice last?
An opened jar of jalapeños will lastup to two months in the refrigerator. You can also freeze jarred jalapeños for up to six months and thaw them before using. (Freezing might give the canned peppers may give them a bit of a mushy texture.)
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👩🏽🍳 Made This Recipe?
Share yourCowboy Rice Salad creation with me onInstagram. It makes my day to see you recreate my recipes.
I would love it if you would ⭐️ rate this recipe and leave a comment. Thank you in advance.
📖 Recipe
Cowboy Rice Salad
Nisha Melvani
Cowboy Rice Salad with black beans, corn, and avocado tossed in a tangy 4-ingredient dressing. Packed with fiber, protein, and iron. An easy and delicious way to eat more beans.
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Prep Time 5 minutes mins
Cook Time 15 minutes mins
Total Time 20 minutes mins
Course Main Course, Salad
Cuisine Vegan, vegetarian
Servings 4 people
Calories 442 kcal
Ingredients
- 1 cup dry orzo or 1 ½ cups cooked quinoa
For the dressing:
- 3 tablespoons jalapeño juice from canned sliced jalapeños, or sweet pickle juice
- 1 large lime juice
- 1 ½ teaspoons maple syrup
- 1 ½ teaspoons Dijon mustard
For the salad:
- 1 shallot thinly sliced
- 1 (15-ounce) can black beans drained, and rinsed
- ¾ cup frozen corn thawed
- 1 cup chopped kale
- ⅓ cup chopped cilantro or parsley
For serving:
- 2 small avocados chopped
Instructions
Cook the orzo according to packet directions until al dente. Drain, and set aside.
Make the dressing: In a small bowl, mix the jalapeño juice, lime juice, maple syrup, and Dijon mustard. Transfer the shallots to the dressing. Mix and set aside.
Combine: In a large bowl, combine the black beans, corn, kale, cilantro, orzo, and dressing. Mix well to fully incorporate the dressing.
For serving: Add avocado and toss to incorporate.
Notes
- You can also make this salad with my Orzo Rice recipe on this site.
- Combine sweet pickle juice with canned jalapeño juice for the dressing as desired.
- Add the avocado for serving if you plan of having leftovers. This way, the salad will keep for longer.
- Storage: Refrigerate any remaining Black Bean Salad with Corn and Avocado in an airtight container for up to 4 days.
Nutrition
Calories: 442kcal | Carbohydrates: 65g | Protein: 15g | Fat: 16g | Saturated Fat: 2g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 10g | Sodium: 209mg | Potassium: 1003mg | Fiber: 16g | Sugar: 4g | Vitamin A: 1925IU | Vitamin C: 34mg | Calcium: 94mg | Iron: 3mg
This information is provided as a courtesy and is an ESTIMATE only. Varying factors such as product types or brands purchased can change the nutritional information in any given recipe.
Tried this recipe?Let me know how it was!
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Reader Interactions
Comments
Pam
This recipe is a keeper! Let sit for flavors to meld rather than immediately serving.Reply
Nisha Melvani
Great point! So glad you enjoyed it.
Reply
Deanna
Amazing!!! I used quinoa instead of orzo, and also chopped up a few jalapeno rings in it. It was so perfect! It just became my new go-to summer salad!! Thank youReply
Nisha Melvani
Yay! I am so glad you tried it. I love it with quinoa too and always up for some jalapeño!
Reply
Jen
Made this for a pot luck dinner - excellent feedback and so simple to make! I cut up the avocado at the last minute and sprinkled it over top. Thank you!Reply
Nisha Melvani
I'm so glad it went down well:) Thank you
Reply
