Recipe - Bean & Rice Salad

Coach Karen has a delicious Bean & Rice Salad recipe for you to try.

The following recipe is sufficient for 4 servings - great to have for lunch or pre workout.


  • 1 cup brown rice cooked
  • 1/2 cup pinto bean
  • 1/2 cup corn
  • 1/2 cup black beans
  • 1/2 red onion
  • 1/2 cup avocado (10 grams in each serving)
  • 4oz mango
  • 1/4 cup chopped cilantro
  • 300 grams tempeh (75 grams in each serving)
  • 4 cherry tomatoes
  • 1/2 tsp sea salt
  • 1 head of lettuce (i.e. iceberg)
  • 2 limes

Special note: For people who don't like tofu or tempeh substitute for chicken breast.  400 grams of chicken for 4 servings.


  1. Pre cook rice and set aside. In large mixing bowl mix all beans and corn. (Heat beans and corn in microwave if desired) Fold in cooked rice to this mix.
  2. Cut onion, mango and cilantro into tiny pieces and fold into rice and bean mixture. 
  3. In separate bowl mash up avocado, add sea salt  and squeeze lime over top. This will be a topper for rice bean mixture. 
  4. Line bowl with leafs of Butter lettuce and scoop rice mixture on top. 
  5. Slice cherry tomatoes and 10 grams of avocado mixture to top bowl 

MACROS for 1 serving is  19 g P, 36 g C, 12.3 g F

Andrea Savard

As owner of Reebok CrossFit FirePower, Andrea has been in athletics for over 25 years in high performance teams and coaching. With a background in corporate marketing from small start-ups to Fortune 500 companies, she has built RCFP to a world-class training facility with her husband George. Together they are raising twin kids and twin dogs in Milton, Ontario.
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