Healthy Meal Prep
Black Bean and Wild Rice Salad Recipe

Black Bean and Wild Rice Salad


I love this cold salad as a light lunch or dinner, or as a side dish in the summer or fall. The orange and herb vinaigrette is really delicious!


  • 1 red onion, finely chopped
  • 1 bunch cilantro, chopped
  • 1 (14 ounce) can black beans, drained and rinsed
  • 1 (16 ounce) package cooked wild rice
  • ½ cup dried cranberries
  • ½ cup roughly chopped cashews
  • ½ cup freshly squeezed orange juice
  • ¼ cup olive oil
  • 3 tablespoons tarragon vinegar
  • 1 ½ teaspoons Dijon mustard
  • ½ teaspoon dried thyme
  • ¼ teaspoon ground cumin
  • ⅛ teaspoon cayenne pepper
  • salt and ground black pepper to taste


  1. Toss the red onion, cilantro, black beans, wild rice, dried cranberries, and cashews together in a large mixing bowl.
  2. Whisk the orange juice, olive oil, tarragon vinegar, Dijon mustard, thyme, cumin, cayenne pepper, salt, and black pepper together in a small bowl; pour over the rice mixture in the mixing bowl and toss to coat. Chill 30 minutes.

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Nutritional Information

Black Bean and Wild Rice Salad

Servings Per Recipe: 8
Calories: 252.7
% Daily Value *
protein: 14 %
carbohydrates: 11 %
exchange other carbs:
dietary fiber: 22 %
fat: 18 %
saturated fat: 9 %
vitamin a iu: 11 %
niacin equivalents: 21 %
vitamin b6: 10 %
vitamin c: 20 %
folate: 16 %
calcium: 4 %
iron: 12 %
magnesium: 23 %
potassium: 10 %
sodium: 11 %
thiamin: 14 %
calories from fat:
percent of calories from carbs:
percent of calories from fat:
percent of calories from protein:
percent of calories from sat fat:
*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
**Nutrient information is not available for all ingredients. Amount is based on available nutrient data.
(-)Information is not currently available for this nutrient. If you are following a medically restrictive diet, please consult your doctor or registered dietitian before preparing this recipe for personal consumption.

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