Dairy-Free Honey Mustard Salad | Beans & Rice
This honey mustard dairy-free rice and bean salad is a vibrant and nutritious dish that combines wholesome ingredients for a delightful flavor explosion. Perfect for a quick lunch or a hearty side, this salad is not only delicious but also packed with protein, making it a satisfying and healthy option for any meal!
This salad is a terrific side dish or filling for a tortilla wrap or lettuce leaf! The recipe comes from Mary McDougall, with the addition of my Honey Mustard Sauce recipe.
The good news is that this honey mustard recipe can be enjoyed by both vegans and plant-based folks because there is a delicious vegan option called Bee-Free Honee, and it is available on Amazon.
Reasons you will love this salad
- Flavorful and Zesty – This dairy-free honey mustard rice and bean salad is bursting with vibrant flavors, thanks to the tangy honey mustard dressing that adds a delicious twist to the hearty ingredients.
- Nutritious and Wholesome – Packed with protein from the beans and healthy carbohydrates from the rice, this salad is a nutritious option that keeps you satisfied and energized throughout the day.
- Quick and Easy to Prepare – With minimal cooking involved, this salad can be whipped up in no time, making it a perfect choice for busy weeknight dinners or meal prep for the week.
- Versatile and Customizable – You can easily customize this salad by adding your favorite vegetables, grains, or protein sources, allowing you to make it your own while enjoying a delicious and healthy dish!
Ingredients you will need
- Rice- Using brown rice in dairy-free honey mustard rice and bean salad adds a nutty flavor and chewy texture, enhancing the overall dish.
- Beans- Red kidney beans provide a hearty texture and a slightly sweet flavor that complements the tangy honey mustard dressing.
- Chickpeas- They are an excellent source of plant-based protein and fiber, making the salad more filling and nutritious.
- Green peas- Add a pop of texture, providing a delightful contrast to the creaminess of the beans and rice.
- Corn niblets- Provide a natural sweetness that balances the tangy honey mustard dressing and complements the earthiness of the beans and rice.
- Honey mustard sauce- The creamy consistency and tangy flavor of the homemade sauce enhance the overall dish, perfectly complementing the rice, beans, and vegetables, making each bite deliciously satisfying!
How to make honey mustard rice and bean salad
The recipe card at the bottom of the page has the full list of ingredients with measurements and instructions.
STEP #1: Cook the rice according to the package directions. While it is cooking, make the honey mustard sauce.
STEP #2: Make the easy dairy-free honey mustard sauce. In a large bowl, whisk all ingredients together until well blended.
STEP #3: Place the cooked rice and beans in a large bowl and combine. Add the corn, peas, onion, pimiento, olives, and cilantro. Toss well to mix.
STEP #4: Combine the salad dressing and Tabasco in a mixing cup and whisk until smooth. Pour over the salad and mix well. Refrigerate at least 2 hours before serving.
This recipe is from Dr. John McDougall’s wife, Mary McDougall.
Frequently Asked Questions
Yes, you can easily make this salad vegan by substituting honey with agave syrup or maple syrup in the dressing. This keeps the sweetness while maintaining a completely plant-based dish.
Absolutely! Feel free to customize the salad by adding your favorite vegetables, such as corn, avocado, or cherry tomatoes, to enhance the flavor and nutrition.
You can use any type of rice you prefer, such as brown rice for added fiber, white rice for a lighter texture, or even quinoa for a protein-packed option.
Store this salad in an airtight container in the refrigerator for up to 5-7 days.
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Honey Mustard Salad | Beans & Rice
Ingredients
Rainbow Salad
- 2-1/2 cups brown rice cooked
- 1 15- oz can red kidney beans rinsed and drained
- 1 15- oz can chickpeas rinsed and drained
- 1 15- oz can black beans rinsed and drained
- 1 cup frozen corn nibblets thawed
- 1 cup frozen green peas thawed
- 1/4 cup red onion chopped
- 1/4 cup pimento chopped
- 2 tablespoons black olives chopped
- 2 tablespoons fresh cilantro chopped
- 1 cup Honey Mustard Dressing (recipe below)
- 1/2 teaspoonTabasco sauce optional
- Salt & Pepper to taste
Honey Mustard Dressing
- 1/2 cup low-fat mayo my recipe link below
- 1-2 tablespoons ground yellow mustard or less
- 1 tablespoons honey dijon or a brown mustard/brown sugar mixture (vegan)
- 2 tablespoons honey or Honee Bee-Free or Bee-Free Honee
- 1/2 tablespoon lemon juice
- 1/2 teaspoon smoked paprika
Instructions
Rainbow Salad
- Cook the rice according to the package directions. While it is cooking, make the honey mustard sauce.
- Make the easy dairy-free honey mustard sauce. In a large bowl, whisk all ingredients together until well blended.
- Place the cooked rice and beans in a large bowl and combine. Add the corn, peas, onion, pimiento, olives, and cilantro. Toss well to mix.
- Combine the salad dressing and Tabasco in a mixing cup and whisk until smooth. Pour over the salad and mix well. Refrigerate at least 2 hours before serving.
Honey Mustard Dressing
- In a large bowl, whisk all ingredients together until well blended.
- My low-fat mayo recipe is perfect for this recipe.
- This is a terrific side dish or filling for a tortilla wrap!
Video
Notes
Nutrition
Disclaimer
To obtain the most accurate representation of the nutritional information in a given recipe, you should calculate the nutritional information with the actual ingredients used in your recipe, using your preferred nutrition calculator. You are solely responsible for ensuring that any nutritional information provided is accurate, complete, and useful.
About Terri Edwards
Hi guys! I am the content creator behind EatPlant-Based and a licensed Food for Life instructor with the Physicians Committee for Responsible Medicine. I am passionate about sharing healthy recipes and tips to empower others to get healthy. I’m so glad you’re here! Read More…
I’m wondering about the low fat mayo. Are you not oil-free?
Yes, I am oil-free, and the low-fat mayo recipe is included with this Honey Mustard Salad recipe. It’s made without any oil. Here is a direct link to it. https://eatplant-based.com/mary-mcdougalls-low-fat-eggless-mayo/
What can I sub for the peas?
They could be left out or possible substitute edamame.
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