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Beetroot, bean and rice salad recipe

Beetroot, bean and rice salad recipe


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  • Recipes
  • Dish type
  • Salad
  • Grain salad
  • Rice salad

A wonderfully hearty and robust salad. It's made by tossing together beetroot, rice, kidney beans, pepper, onion and radishes in a horseradish-Dijon dressing.

11 people made this

IngredientsServes: 8

  • 2 small beetroots
  • 1 tablespoon olive oil
  • 225g red rice
  • 600ml water
  • 1 teaspoon salt
  • 1 (400g) tin kidney beans, drained and rinsed
  • 1 small red pepper, seeded and diced
  • 1 small red onion, finely chopped
  • 7 radishes, thinly sliced
  • 2 1/2 tablespoons chopped fresh chives
  • salt and pepper to taste
  • Dressing
  • 2 tablespoons horseradish
  • 1 tablespoon Dijon mustard
  • 1 teaspoon sugar
  • 4 tablespoons red wine vinegar
  • 125ml extra virgin olive oil

MethodPrep:30min ›Cook:30min ›Extra time:1hr chilling › Ready in:2hr

  1. Place beetroots in a saucepan with enough water to cover. Bring to the boil, cover, reduce heat and simmer for 20 minutes or until tender. Drain water and allow beetroots to cool. Peel and dice.
  2. Meanwhile, pour olive oil, red rice, water and 1 teaspoon salt into a saucepan; place over medium heat. Bring to the boil; reduce heat to medium low, cover and simmer gently until the rice is tender and all the water has been absorbed. Remove saucepan from heat and let rice cool to room temperature.
  3. In a large bowl, mix together beetroots, kidney beans, pepper, onion, radishes and chives. Season with salt and pepper.
  4. In a medium bowl, whisk together horseradish, mustard and sugar until well combined. Whisk in red wine vinegar and oil until smooth.
  5. With a fork, fluff rice. Stir into vegetables and mix with dressing. Cover, refrigerate about 1 hour. Spoon into a large, shallow serving bowl and garnish with fresh chives.

Ingredients

Red rice can be purchased in speciality stores or online. If unavailable, substitute in brown rice.

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Reviews & ratingsAverage global rating:(7)

Reviews in English (6)

It taste earthy, good but seemed to be missing an element. I used aduki beans,and a mixture of brown,wild and red rice. The dressing seemed a bit oily on the palate, felt I wanted to add a couple of pickled onions. May be because I have been used to the pickled beets. VERY PINK AND GETS PINKER (good for a breast cancer buffet). Will give it another try but may tweak it a bit more to my palate.-30 Jul 2014

by cmj1969

I did not have all the ingredients - I used long grain rice in place of red rice and horseradish sauce in place of the horseradish. I had fresh beets from my garden and was excited to try them - This recipe didn't disappoint. I went easy on the dressing and stored the remainder - I've been able to add additional rice, beans, beets, etc. and more sauce as needed. Very flavorful summer salad. Thanks!-04 Aug 2008

by RBG

I made this basically as is with a couple of substitutions with what I had on hand: brown rice, garbanzo beans, and green onions. Colorful and delicious!-07 Feb 2010


Southwestern Rice and Bean Salad

Tex-Mex food is a culinary mash-up of the fiery, comforting flavors of Mexican cuisine and the smoky, meat-centric dishes commonly associated with Texas.

There’s addictive comfort found in the charred, rich cuts of meat piquant, tangy salsas and the creamy, salty ooze of cheese.

Fantastic for the taste buds, but not always so great for the waistline.

This Southwestern Rice Salad with Black Beans is a trimmed-down, fiber-filled version of a Tex-Mex rice bowl.

We skipped the guac, sour cream, and shredded cheddar to bring the dish under 200 calories, but if you have calories to spare, add ¼ avocado on top.

Instead of using salt and fat to flavor, we went with the verdant, fresh flavors of green onion and cilantro, added a medium-spicy kick from fresh jalapenos and chili powder, and acidic brightness from white wine vinegar.

The result is a whole-grain salad that packs perfectly for a work lunch.

Use leftovers to make black bean veggie burgers following this recipe for Italian Bean Burgers.

Or swap out the Italian flavorings (tomato paste, herbs and Parmesan cheese) for Mexican ones like cumin, ground coriander, and even hot sauce.

If you need to cut down on prep time, look for pre-cooked frozen brown rice (just make sure the ingredients list is clean) this should cut your kitchen time down to about 15 minutes.


Recipe Summary

  • 2 tomatoes, chopped
  • 1 large red bell pepper, chopped
  • 2 jalapeno peppers, minced
  • ¾ cup lemon juice
  • 1 ¼ teaspoons dried cilantro
  • ¼ teaspoon dried basil
  • ⅛ teaspoon red pepper flakes
  • 1 (15 ounce) can whole kernel corn drain and reserve liquid
  • 1 (15 ounce) can black beans drain and reserve liquid
  • 1 tablespoon olive oil
  • ½ cup chopped onion
  • ½ teaspoon minced garlic
  • 1 ½ cups instant brown rice
  • salt and pepper to taste

In a large bowl, combine tomatoes, red bell pepper, jalapeno pepper, lemon juice, cilantro, basil, red pepper flakes, corn, and beans. Stir to combine the vegetables, then set aside.

In a medium saucepan, heat olive oil at a medium-low heat. Add onions and saute until they are translucent. Add garlic and saute for another minute. Pour in rice and toss to coat. Add reserved liquid from the corn and beans, along with any additional liquid as directed on the rice box. Cook the rice to package specifications. Let the rice cool slightly.

Combine the rice and vegetable mixture. Salt and pepper to taste and serve.


Beetroot, bean and rice salad recipe - Recipes

A few years ago Saveur, the American food magazine, featured some Latvian recipes (Latvians, remember, are our Southern neighbours). Among them was a recipe for beet and bean salad, Pupiņu un Biešu Salāti, that caught my attention. I love beetroot, and cook and eat various beetroot salads quite frequently. Some of my favourite beet salad recipes have been featured here on Nami-Nami as well over the last 9+ years, like the Russian vinaigrette salad, beet and potato salad, layered vegetable salad with smoked salmon, to name just a few.

Given my love of beets and the simplicity of the salad, it was only the matter of time I made this salad. We loved it, a lot, although the salad is probably more Russian than Latvian in its origins (any Latvian readers wanna comment on this?). It has also proved to be highly popular with my Estonian readers (like the ones on Nami-Nami's Facebook page), and who knows, perhaps you'll be positively surprised as well :)

Just a handful of ingredients, but surprisingly lot of flavour. Gluten-free as well.

Latvian Beet and Bean Salad
(Peedi-oasalat)
Adapted from Saveur.com

200 g sour cream (20%)
100 g mayonnaise
400-500 g cooked beetroot*
2 cans of kidney beans (about 400 g/12 oz each), rinsed and drained
4 pickles, chopped
salt and pepper
fresh parsley or chives, finely chopped

* You can use boiled, steamed or roasted beet to make this salad. I use coarsely shredded boiled beetroot.

In a large bowl, whisk the sour cream and mayonnaise until combined, then season with salt and pepper. Add the beet, beans and pickles, folding them into the sour cream and mayonnaise dressing. Season again, then transfer the salad into the serving dish and sprinkle with herbs.


Salads

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Warm mackerel and beetroot nicoise

Smoked mackerel responds well to a light grilling and gives a smoky, rich warmth to this reinterpretation of the classic tuna nicoise.

6 small, waxy potatoes
2 handfuls of green beans
1 medium beetroot
4 slices sourdough bread
Olive oil, to drizzle
4 smoked mackerel fillets
4 medium free-range eggs
2 spring onions, chopped
Handful of parsley, finely chopped

For the dressing
3 tsp creamed horseradish
Juice of 1 lemon
1 tbsp olive oil
Salt and black pepper

1 Cook the potatoes in a pan of boiling water for 15 minutes.

2 Add the green beans to the potatoes for the last 5 minutes of their cooking time.

3 Peel and grate the beetroot into a large bowl and mix all the dressing ingredients together separately.

4 Drizzle the sourdough with olive oil and place under a hot grill with the mackerel fillets for 5 minutes, turning the bread when browned on one side.

5 Crack an egg into a cup and drop into a shallow frying pan of boiling water. Repeat quickly with each egg then turn the heat off and leave for 5 minutes.

6 Layer all the ingredients in the bowl with the dressing, being careful not to over-toss the salad and stain it too pink with the beetroot. Top with the poached egg, then break the grilled bread into croutons over the top and serve.

Kitchen and Co by French and Grace (Kyle Books)


Nutritional Benefits of Beetroot

Fight Inflammation – Beets are a unique source of betaine, a nutrient that helps protects cells, proteins, and enzymes from environmental stress. It’s also known to help fight inflammation, protect internal organs, improve vascular risk factors, enhance performance, and likely help prevent numerous chronic diseases.

Anti-Cancer Properties – The powerful phytonutrients that give beets their deep crimson color may help to ward off cancer. Research has shown that beetroot extract reduced multi-organ tumor formations in various animal models when administered in drinking water, for instance, while beetroot extract is also being studied for use in treating human pancreatic, breast, and prostate cancers.

Rich in Valuable Nutrients and Fiber – Beets are high in immune-boosting vitamin C, fiber, and essential minerals like potassium (essential for healthy nerve and muscle function) and manganese (which is good for your bones, liver, kidneys, and pancreas). Beets also contain the B vitamin folate, which helps reduce the risk of birth defects.

Detoxification Support – The betalin pigments in beets support your body’s Phase 2 detoxification process, which is when broken down toxins are bound to other molecules so they can be excreted from your body. Traditionally, beets are valued for their support in detoxification and helping to purify your blood and your liver. Source

Beetroots contain a large amount of inorganic nitrates. When consumed, the body transforms these nitrates into nitrites, and then into nitric oxide. This nitric oxide has two major effects on an athlete:

  • it causes blood vessels to dilate so that you can provide more blood to them, allowing more oxygen flow
  • enables mitochondria to work more efficiently, so they are able to create the same energy while consuming less oxygen

Beetroot also has similar chemical properties to that of chlorine , meaning that it helps to clean and purify the blood. Funny how it’s crimson tone has such significance to it’s blood cleaning abilities.

So there you have it, more than enough reasons to start adding this delicious wholesome vegetable into your diet more often.

Now, this vibrant salad ties together the earthy sweetness of the beetroot, with the crisp clean freshness of the steamed broccoli and green beans beautifully. The added walnuts give the dish a great texture, as well as amping up the healthy fats. All gently laid on a bed of sharp fresh rocket, this salad is sure to get the approval of many! It’s simple, delicious and if you make a big batch of roasted beetroot (like I did) you’ll be able to have it again throughout the week. Just store it in an airtight jar in the fridge.

When we were still living in South Africa, Nick’s mum used to make huge batches of roasted beetroot and gift them to family members in big jars. I remember always getting so excited when she’d whip out the pocket of beetroot and began cleaning and prepping of them. I miss being able to buy vegetables in bulk like that. Here in New Zealand you don’t often see pockets of beetroots or huge pockets of potatoes and oranges – like you get in SA. Well not that I’ve seen anyway – but it’s all good!

Feel free to play around with the recipe – if you’re not too keen on walnuts, use a different nut. If you have a favourite salad dressing you want to use, drizzle it on top. Don’t be afraid to put your own spin on recipes, because especially with salads – there’s not a whole lot you can do to mess up.


Green Bean Salad Recipe Ingredients

I told you this green bean salad recipe was simple, right? It comes together with just 8 ingredients:

    , of course! If you can, use a mix of green beans and wax beans in this salad. The blend of colors is so pretty in the final dish.
  • Radicchio – Its bitter flavor adds complexity to this simple salad. I love the pop of purple, too!
  • Red onion – For sharp depth of flavor. Slice it paper thin so that it softens and mingles with the other ingredients.
  • Goat cheese – Its creamy texture is fantastic here, but if you’re vegan, feel free to skip it.
  • Toasted nuts – Walnuts and almonds add delicious crunch and nutty flavor.
  • Tarragon – One of my favorite fresh herbs! It’s especially delicious with fresh green beans and mustard. – This sweet and tangy homemade dressing ties the whole salad together.
  • And flaky sea salt – To make all the flavors pop!

Blanch the green beans until they’re crisp-tender and vibrant green. Immerse them in a large bowl of ice water to stop the cooking process. Then, drain them and blot them dry.

Add the green beans to a bowl, and toss them with the radicchio, onion, and a few spoonfuls of the dressing. Arrange the mixture on a platter or in a serving bowl, and top it with small dollops of goat cheese, the nuts, and tarragon. Drizzle it all with more dressing, season with flaky sea salt, and enjoy!

Find the complete recipe with measurements below.


Better Bean & Beet Burger Patty… and rice too (Low fat, vegan, no oil)

This Better Bean & Beet (BBB?) Burger patty is a winner. It’s inexpensive to make as beans and rice are the primary ingredients, and the work to put them together isn’t too much, but results in several meals. You freeze the patties to help them hold together well while cooking, so you can prepare a bunch of them in advance, ready for a quick meal at any time. These burgers also incorporate a good amount of spice, which adds a ton of flavor. But the big deal here is the texture: it’s moist without being too “squishy” – what I find to be a problem with a lot of vegan patties out there. Yet it still holds together inside a burger, and is nice and crunchy on the outside. Try them out!

This bean and rice burger is healthy and filling, and vegan.

To prepare the burgers, you will first create the patty mixture and then it is best to chill it overnight. Then you form and freeze the patties. This helps the patty form, and it’s less likely to crumble when you cook or eat it. If you don’t have a chance, do try to at least refrigerate it for awhile. This is a time consuming recipe, however that is why it is presented in bulk. You will make a large number of patties that you can then store frozen and make when desired. I try to keep patties in my freezer most of the time so I always have a quick and easy meal available.

Update: These burgers can also work on a grill. While I don’t have one, a friend made these for a sizable event and had them grilling on the BBQ.

These are time consuming, so make a large batch! It’s totally worth it, and makes later meals super easy — pull them out of the freezer for a super quick dinner!


Beetroot falafel

Substitute the yoghurt for lactose-free varieties, such as coconut yoghurt, for a supper that’s not just suitable for coeliacs but the dairy intolerant too.
The Good Life Eatery, goodlifeeatery.com

Makes 12
400g beetroot (about 2 medium), peeled and diced
120g sweet potatoes, peeled and diced
Olive oil
35g red quinoa
35g white quinoa
10g hazelnuts, roasted
10g almonds, roasted
1 tsp nigella seeds
1 tsp coriander seeds
1 tsp cumin seeds
1 tsp harissa

For the hummus
400g chickpeas
50g Greek yoghurt or coconut yoghurt
½ tsp ground cumin
½ tsp ground coriander
1 tbsp chopped fresh coriander
1 avocado, destoned
2 tbsp olive oil
Salt and black pepper
½ tbsp nigella seeds, for garnishing

1 Preheat the oven to 200C/400F/gas mark 6. Toss the beetroot and sweet potatoes in a little olive oil then roast until soft – about 20 minutes. They need to be soft enough to mash with a fork.

2 Cook the red and white quinoa following packet instructions, then allow to cool.

3 Blitz the hazelnuts, almonds, nigella seeds, coriander seeds and cumin seeds in a spice grinder. Keep it chunky for texture just crumble the nuts and seeds enough to release their flavours.

4 Mash the beetroot and sweet potato until smooth. Add the cooked quinoa, harissa and the nut/seed mixture. Season, then roll into 12 balls and bake for around 15 minutes.

5 Meanwhile, make the avocado hummus. Drain the chickpeas, then put into a blender and whizz until smooth. Add the yoghurt, cumin, ground and fresh coriander, then whizz to combine. Add the avocado, mashing a little, but leaving some texture, then add the olive oil and season with salt and black pepper. Sprinkle with the nigella seeds, then serve with the falafel.


Watch the video: Ριζότο με Παντζάρια Επ. 35. Kitchen Lab TV. Άκης Πετρετζίκης (July 2022).


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