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Flavorful Rice Salad

“I started with a basic bean, rice and onion medley and added veggies and a lighter dressing to make it healthier. You can substitute brown rice for the long grain if you like.” —Kim Cook, Dade City, Florida
  • Total Time
    Prep: 15 min. + chilling
  • Makes
    6 servings


  • 1 can (15 ounces) black beans, rinsed and drained
  • 1-1/2 cups cold cooked long grain rice
  • 1-1/2 cups chopped fresh tomatoes (about 4 medium)
  • 4 green onions, chopped
  • 1 celery rib, chopped
  • 1/2 cup chopped fresh spinach
  • 2 tablespoons minced fresh cilantro
  • 1/2 cup fat-free Italian salad dressing
  • 1 cup (4 ounces) crumbled feta cheese


  • In a large bowl, combine the beans, rice, tomatoes, onions, celery, spinach and cilantro. Drizzle with dressing; toss to coat. Cover and refrigerate for 1 hour.
  • Just before serving, sprinkle with cheese.
Nutrition Facts
2/3 cup: 181 calories, 3g fat (2g saturated fat), 11mg cholesterol, 617mg sodium, 27g carbohydrate (4g sugars, 5g fiber), 9g protein. Diabetic Exchanges: 2 starch, 1 lean meat.

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Average Rating:
  • rustedgold1
    Jun 19, 2013

    This was surprisingly tasty! It went pretty quick at my house and found it to be a great change of pace from mayo based cold salads.

  • betsy.morris
    Feb 12, 2012

    I love this salad, and so does my family. I make it with Ken's Steakhouse Zesty italian dressing, and maybe a little extra spinach. Delicious.

  • Berva
    Jan 10, 2010

    This salad is WONDERFUL!! Every time I make it I have a hard time not eating it all myself.