Lunch: Pinto Bean, Brown Rice and Spinach Salad

This simple salad can be on the table in 15 minutes. No queso fresco? You can use feta cheese instead.

This recipe includes superfoods such as:

Spinach, Brown Rice

Health benefits of Pinto Bean, Brown Rice and Spinach Salad

Spinach is a nutrient-dense leafy green vegetable that is rich in vitamins A, C, and K, as well as iron, magnesium, and antioxidants. The high iron content in spinach helps combat anemia, which is common in women with PCOS. Magnesium helps reduce inflammation and improve insulin sensitivity. The antioxidants in spinach can help lower oxidative stress, which is beneficial for managing PCOS symptoms. Including spinach in your diet can support overall health and well-being. Brown rice is a natural source of Inositol, a derivative of Vitamin B (which is often prescribed in the form of supplements for women with PCOS). Inositol can effectively control the symptoms of PCOS by reducing insulin resistance and improving insulin sensitivity.

Ingredients

1 medium yellow bell pepper, seeded and diced
1 medium cucumber, seeded and diced
1 (5-oz) bag baby spinach (4 lightly packed cups)
1 cup cooked and cooled pinto beans (see Note)
1 cup cooked and cooled brown rice (see Note)
1/4 cup crumbled queso fresco or feta cheese
Dressing for Pinto Bean, Brown Rice and Spinach Salad (see Note)

Instructions

Add all ingredients to a large salad bowl and toss together.
Notes:
See separate recipe for the Cilantro-Lime Dressing for Pinto Bean, Brown Rice and Spinach Salad.
Bulk Cooking Dry Pinto Beans:
Add 1 lb (16 oz) dry pinto beans to a large pot of boiling water (at least 6 cups of water). Boil rapidly for 2 minutes. Remove from heat and cover. Let sit for 1 hour.
Drain and rinse beans. Add 6 fresh cups of water. Bring to a boil, then reduce to a simmer for one hour or until the beans are soft but not split. Makes 5 cups cooked beans. These beans can be used in any recipe calling for cooked or canned beans. Store in an airtight container in the refrigerator for 7 days or package in freezer bags in one cup increments for up to 6 months.
Bulk Cooking Brown Rice:
Add 1 lb (16 oz) of long grain (not instant) brown rice to a large soup pot with 5 cups of water. Bring to a boil then reduce to a simmer. Cover and simmer for 45 minutes or until all liquid is absorbed. Makes 10 cups cooked brown rice. This rice can be used in any recipe calling for cooked brown rice. Store in an airtight container in the refrigerator for 7 days or package in freezer bags in one cup increments for up to 6 months.
Chef Tip: This is one of those salads that you want to dress ahead of time. The longer the salad marinates in the dressing, the better the flavor. The spinach will wilt, but it will be flavorful. 
Choices: 1 1/2 Starch, 1 Nonstarchy Vegetable, 1 Lean Protein

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