Crunchy Brown Rice and Bean Salad
Nutty brown rice salad combines hearty brown rice and kidney beans with crisp broccoli, colorful bell peppers, red onion, mushrooms, and chopped raw almonds. Italian-style dressing, olive oil, and coarse black pepper bring a light, tangy finish to this chilled side dish, ideal alongside meats, fish, or sandwiches.
- Prep20 mins
- Cook50 mins
- Serves6
- DifficultyMedium
easyChef Pro health score
Calculated from USDA-referenced nutrient data for the ingredients in Crunchy Brown Rice and Bean Salad, not estimated by an AI model. The same recipe returns the same score every time.
- Glycemic ImpactFair
- 59 / 100
- Carb quality, not quantity. Higher is better.
- Nutritional DensityPoor
- 15 / 100
- Nutrients per calorie. Higher is better.
- Energy DensityGood
- 90 / 100
- Calories by weight. Higher means more food for fewer calories.
- NOVA Unprocessed or minimally processed
- 1 / 4
- Processing level, 1 (whole) to 4 (ultra-processed). Lower is better.
How it scores for each health goal
The same recipe scores differently against different goals, because the goal changes the calculation rather than filtering a list. Set your goal in easyChef Pro and every recipe is scored against it.
- 77
- Heart Health
- 62
- Metabolic
- 56
- Digestive
- 42
- Inflammatory
- 40
- Performance
- 58
- General Wellness
- 1
Combine the rice and water in a small saucepan; bring to a boil over high heat. Cover and reduce the heat to medium-low. Simmer until the rice is tender and the liquid has been absorbed, 45 to 50 minutes. Remove from the heat and allow to cool.
- 2
Place cooled rice in a large bowl. Stir in the kidney beans, red onions, mushrooms, broccoli, bell peppers, and almonds; season with pepper. Toss the salad with the Italian dressing and olive oil.
- 3
Chill for at least one hour before serving.
- 4
Remove from the heat and let it cool.
- 5
Place the cooled rice in a large bowl and stir in the kidney beans, red onions, mushrooms, broccoli, bell peppers, and almonds; season with pepper.
- 6
Toss the salad with the Italian dressing and olive oil.
- 7
Chill for at least one hour before serving.
- Calories 273.45 kcal Moderate 14%
- Protein 8.75 g Moderate 18%
- Carbohydrate 48.43 g 18%
- Total Fat 7.5 g Moderate 10%
- Saturated Fat 0.74 g Low Source 4%
- Trans Fat 0.0 g Low Source 0%
- Cholesterol 0.29 mg Low Source 0%
- Sodium 216.78 mg Moderate 9%
- Dietary Fiber 8.8 g Good Source 31%
- Total Sugars 5.89 g --
- Added Sugars 2.92 g Moderate 6%
- Calcium 32.96 mg Low Source 3%
- Iron 2.43 mg Moderate 14%
- Potassium 577.34 mg Moderate 12%
- Vitamin A 23.06 mcg Low Source 3%
- Vitamin C 31.44 mg Good Source 35%
- Vitamin D 0.02 mcg Low Source 0%
Values are per serving. Percent Daily Values are based on a 2,000-calorie diet.
- Tree Nuts 🌰
- Onions 🧅
About This Recipe
Crunchy Brown Rice and Bean Salad is made with 16 ingredients and serves 6. It takes about 1 hr 10 mins and is rated medium. Key ingredients include Almonds, Black Pepper, Broccoli Florets, and Brown Rice. Each serving provides about 273.45 kcal, and is a good source of fiber.
Recipe Questions
- What is Crunchy Brown Rice and Bean Salad made of?
- The main ingredients are Almonds, Black Pepper, Broccoli Florets, Brown Rice, Diced Green Bell Pepper. The full list of 16 is above.
- How long does it take to make Crunchy Brown Rice and Bean Salad?
- About 1 hr 10 mins in total: 20 mins to prepare and 50 mins to cook.
- How many calories are in one serving?
- One serving provides about 273.45 kcal. The full nutrition breakdown is above.
- Is Crunchy Brown Rice and Bean Salad easy to make?
- This recipe is rated medium, with 16 ingredients and 7 steps.
- Is Crunchy Brown Rice and Bean Salad healthy?
- Crunchy Brown Rice and Bean Salad has an easyChef Pro health score of 52/100. Per serving, it provides 273.45 calories and 8.75 g of protein, or 18% of the Daily Value. It is a good source of dietary fiber and vitamin C. Worth noting per serving: sodium at 216.78 mg (9% of the Daily Value) and added sugars at 2.92 g (6% of the Daily Value). It contains Tree Nuts and Onions, so it may not be suitable for people with those allergies or dietary restrictions. Whether it fits your goals depends on your complete meal plan and nutritional needs. Remix it in easyChef Pro to adjust the ingredients and generate fresh nutrition and scores.
How easyChef Pro scores recipes and products
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The calculation evaluates nutrients, calorie density, processing level, and how well the food supports your selected health goal. Protein, fiber, vitamins, minerals and other beneficial nutrients can strengthen the score. High amounts of sodium, saturated fat, added sugar and other nutrients may lower it.
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