Honey Mustard Salad | Beans & Rice
This Honey Mustard Salad is amazing and includes an assortment of beans, rice, and veggies. So it’s completely filling, whether eaten as a main dish salad or in a lettuce wrap. Eat the rainbow!
We love this salad because it’s…
- Bursting with flavor
- Perfectly sweet
- Veggie-loaded
- Great for picnics
- A filling meal on its own
- Delicious
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 Honey Mustard Sauce is made with my Low-Fat Eggless Mayo which keeps this recipe low in calories and artery-clogging fat.
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.
This easy low-fat vegan mayonnaise recipe requires only 5-ingredients and a blender to make! It is completely egg-free and dairy-free.
The recipe has only 11 calories and (.4) grams of fat per tablespoon. And it’s loaded with protein and calcium because it’s made with tofu.
Ingredients in Honey Mustard Salad
- brown rice
- red kidney beans
- chickpeas
- green peas
- corn niblets
- onions
- black olives
- cilantro
- honey mustard sauce
The recipe card at the bottom of the page has the full list of ingredients with measurements and instructions.
We really love serving this recipe in a tortilla wrap or even an Endive lettuce leaf.
Is soy healthy?
Some people are not too sure about tofu, because it contains phytoestrogens. Turns out, phytoestrogens are very health-promoting and are not at all like our body’s natural estrogen that can cause harm and lead to disease.
This makes so much sense, because the countries that consume the most soy, such as Japan and China, have the lowest rates of cancer and chronic disease. This short video will explain the benefits of soy.
This recipe is from Dr. John McDougall’s wife, Mary McDougall.
Oil-free tortillas
If you would like to make your own oil-free tortillas, this is an easy recipe for that.
Other great picnic recipes
This post may contain affiliate links. Read my full disclosure here.
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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
- Place the 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…
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What can I sub for the peas?
They could be left out or possible substitute edamame.
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/