Beef, Beans and Wild Rice Salad

Beef, Beans and Wild Rice Salad

A delicious chili-like, wild rice salad packed with nutrients. The okra in the recipe helps to rid the body of toxins and excess cholesterol and the beans provide you with a healthy serving of fiber. A delicious way to warm up on a cold night.

Servings
8 people
  • Ingredients
    • 2 Tbsp canola oil (30 mL)
    • 1 lb lean ground beef (500 g)
    • 1 large onion, diced (1)
    • 2 garlic cloves, minced (2)
    • 1-2 jalapeno peppers, seeded and finely diced (1-2)
    • 1 small red pepper, diced (1)
    • 1 1/2 cups sliced white mushrooms (375 mL)
    • 3 cups whole small okra (fresh or frozen), cut into 1/2" pieces (750 mL)
    • 4 large tomatoes, seeded and chopped (4)
    • 3 Tbsp tomato paste (45 mL)
    • 1- 19 oz cans white kidney beans, rinsed and drained (540 mL)
    • 1-19 oz can black beans, rinsed and drained (540 mL)
    • 1 cup wild rice (250 mL)
    • 2 1/2 cups beef stock (625 mL)
    • 1/4 tsp cayenne (or to taste) (1 mL)
    • 1/2 tsp dried thyme leaves (2 mL)
  • Directions
    1. Heat a saucepan over medium-high heat. Add canola oil.
    2. Cook ground beef until browned and juices run clear. Add onion, garlic, jalapeno pepper, red pepper and mushrooms to the pan. Cook vegetables with ground beef until soft. Add okra and tomatoes, tomato paste, white kidney beans, black beans, wild rice, beef stock, and seasonings. Gently stir to combine ingredients.
    3. Cover pan, reduce heat to low and simmer over low heat until rice is cooked, about 50-60 minutes, Remove lid for last 10 minutes of cooking time. Add extra beef stock as needed.

Nutritional Analysis

Servings
8
Calories
485
Total Fat
14.5 g
Saturated Fat
4 g
Cholesterol
49 mg
Sodium
551 mg
Carbohydrates
54.7 g
Fiber
11.7 g
Sugars
9.6 g
Protein
35.9 g
Potassium
1435 mg