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Rice Polaf Salad

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Submitted by BarbFL

Rice pilaf salad tosses diced turkey, brown rice, chickpeas, kidney beans, apples, celery, and green olives into a protein-loaded chilled salad. Perfect for Thanksgiving leftovers or make-ahead lunches.

YIELD

4 servings

PREP

10 min

COOK

0 min

READY

80 min

This is the Thanksgiving leftover solver every American kitchen needs. Diced turkey meets nutty brown rice, two kinds of beans, and a handful of chopped fresh vegetables and fruit, tossed into a grain-salad that eats like a full meal.

Chilling for an hour before dressing is a must. Rice and beans firm up in the fridge and absorb the flavors of the vegetables around them, so the salad tastes cohesive rather than like a pile of random ingredients.

Diced apple is the unexpected hero. Its sweet-tart crunch wakes up the earthy beans and savory meat, and it plays against the briny green olives for a balance of flavors that reads more sophisticated than the ingredient list suggests.

Use cooked and cooled brown rice. Warm rice turns mushy when tossed with beans, and hot rice will cook the fresh vegetables. A day-old batch from the fridge works perfectly.

Kitchen Tips

  • Dice apple last and toss immediately with a splash of lemon juice to prevent browning.
  • Drain and rinse canned beans well, excess brine throws off the salt balance.
  • Choose a light vinaigrette, creamy dressings weigh down the rice and beans.
  • Keeps in the fridge 3 to 4 days, actually tastes better on day two.

Variations

  • Swap turkey for rotisserie chicken, cooked ham, or cubed tofu for different protein.
  • Substitute farro, quinoa, or wild rice for the brown rice.
  • Add chopped toasted walnuts or pecans for crunch and richness.

Ingredients

2 473
CUPS ML TURKEY
cooked and diced *
1 ½ 355
CUPS ML RICE
brown, cooked
1 237
1 237
CUP ML RED KIDNEY BEANS
cooked
2 2
EACH APPLES
cored and chopped
½ 118
CUP ML CELERY
sliced
1 1
EACH EACH GREEN BELL PEPPER
chopped
½ 118
CUP ML GREEN OLIVES
sliced *
¼ 59
¼ 59
CUP ML PARSLEY LEAVES
diced

Directions

Combine all ingredients and toss together.

Chill 1 hour.

Just before serving, pour dressing of your choice over salad.

Toss and serve.

* not incl. in nutrient facts Arrow up button

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Nutrition Facts

Serving Size 310g (10.9 oz)
Amount per Serving
Calories 420 3% from fat
 % Daily Value *
Total Fat 2g 2%
Saturated Fat 0g 1%
Trans Fat 0g
Cholesterol 0mg 0%
Sodium 415mg 17%
Total Carbohydrate 30g 30%
Dietary Fiber 9g 38%
Sugars g
Protein 24g
Vitamin A 12% Vitamin C 60%
Calcium 7% Iron 15%
* based on a 2,000 calorie diet How is this calculated?
Low Fat, Low in Saturated Fat, Low Cholesterol, Cholesterol-Free, Trans-fat Free, High Fiber
 

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