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Black-Eyed Pea, Corn and Rice Salad

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Black-Eyed Pea, Corn and Rice Salad

This Southwestern Confetti salad recipe is quick, hearty, and takes advantage of a well-stocked pantry.

Ingredients

Servings   6  

  • 31 oz canned, no-salt-added or lower-sodium black-eyed peas (drained, rinsed)
  • 15.25 oz canned, no-salt-added or low-sodium whole kernel corn
  • 8.8 ounces packaged, cooked brown rice (broken into small pieces)
  • 2 stalk celery (chopped)
  • 1 bell pepper (seeded, chopped)
  • 1 Tbsp extra virgin olive oil or canola oil
  • 1 tablespoon water
  • 2 Tbsp lemon juice or any type of vinegar
  • 1/4 cup chopped, fresh parsley OR
  • 1 tablespoon dried parsley
  • 1/8 teaspoon black pepper

Directions

Tip: Click on step to mark as complete.

  1. Combine all the ingredients into a large bowl.
  2. Stir to combine and serve.

Keep it Healthy: Brown rice makes this salad more filling and nutritious. Fully-cooked brown rice can bulk up any type of salad.

Cooking Tip: Before adding to the bowl, use your fingers to break the rice clumps into pieces, so they can get coated with the dressing. This is a great kid-friendly task.

Nutrition Facts

Black-Eyed Pea, Corn and Rice Salad

CaloriesCalories

231 Per Serving

ProteinProtein

10g Per Serving

FiberFiber

7g Per Serving

Cost Per ServingCost Per Serving

$1.45

Nutrition Facts

Calories 231
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
Cholesterol 0 mg
Sodium 62 mg
Total Carbohydrate 41 g
Dietary Fiber 7 g
Sugars 6 g
Protein 10 g

 

This Southwestern Confetti salad recipe is quick, hearty, and takes advantage of a well-stocked pantry.

Nutrition Facts

Black-Eyed Pea, Corn and Rice Salad

CaloriesCalories

231 Per Serving

ProteinProtein

10g Per Serving

FiberFiber

7g Per Serving

Cost Per ServingCost Per Serving

$1.45
×
Calories 231
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
Cholesterol 0 mg
Sodium 62 mg
Total Carbohydrate 41 g
Dietary Fiber 7 g
Sugars 6 g
Protein 10 g

Ingredients

Servings   6  

  • 31 oz canned, no-salt-added or lower-sodium black-eyed peas (drained, rinsed)
  • 15.25 oz canned, no-salt-added or low-sodium whole kernel corn
  • 8.8 ounces packaged, cooked brown rice (broken into small pieces)
  • 2 stalk celery (chopped)
  • 1 bell pepper (seeded, chopped)
  • 1 Tbsp extra virgin olive oil or canola oil
  • 1 tablespoon water
  • 2 Tbsp lemon juice or any type of vinegar
  • 1/4 cup chopped, fresh parsley OR
  • 1 tablespoon dried parsley
  • 1/8 teaspoon black pepper

Directions

Tip: Click on step to mark as complete.

  1. Combine all the ingredients into a large bowl.
  2. Stir to combine and serve.

Keep it Healthy: Brown rice makes this salad more filling and nutritious. Fully-cooked brown rice can bulk up any type of salad.

Cooking Tip: Before adding to the bowl, use your fingers to break the rice clumps into pieces, so they can get coated with the dressing. This is a great kid-friendly task.

 

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