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Summertime Fresh BLACK Rice Salad

Posted by Ruth-Ellen Wiersma on

Black rice is a great option to use with summertime freshness.  Black rice has the same nutrients and more fiber than brown rice, plus contains anthocyanin.  These pigment properties in black rice (as well as blueberries) provide anti-inflammatory benefits, protect against carcinogens, and may help prevent heart disease.  

FRESH VEGETABLES & BLACK RICE SALAD

INGREDIENTS:

1 cup black rice (I used Lotus Foods brand)

1/2 cup toasted walnuts

1/4 cup chopped red onion

1/4 cup red, or orange, or green pepper

1/2 cup rinsed chickpeas (canned)

1/2 cup sliced grape tomatoes

1/2 to 1 cup crisp cooked green beans

Fresh snipped rosemary for garnish or more for flavor

For the vinaigrette:

  • 1/4 cup freshly squeezed lemon juice
  • 2 tablespoons white wine (or white wine vinegar)
  • 1 tablespoon raw honey
  • 1/4 cup extra virgin olive oil or avocado oil

PREPARATION:

›Cook rice in a medium saucepan as directed on package (it takes about 35-40 minutes). When finished, drain rice well and spread out on a plate to cool.

While the rice is cooking: 

›Toast the walnuts for about 8 to 10 minutes (I used my little toaster oven), turning over once, until fragrant.  You could skip this step but it really adds so much flavor to the walnuts!!

›Steam the green beans for about 3 to 4 minutes, until desired tenderness.  They are best when cooked crisp tender. 

›Make the dressing:  whisk the lemon juice, white wine [vinegar], and raw honey in a small bowl.  Add the oil gradually while gently whisking. Season with salt.  Optional: top with snipped rosemary herb.

›Toss all non-dressing ingredients gently together in a large bowl (rice, walnuts, onion, pepper, chickpeas, tomatoes and green beans).  Add the vinaigrette, then season with salt and pepper.  Enjoy!

Be creative with this recipe.  Add or delete any fresh vegetable. For example, if you don’t like chickpeas, use pea pods instead.  

 

For more ideas on how to incorporate new healthier food ideas, go to my website, www.REWellnessHealth.com  for more delicious recipe ideas that include soups, salads, smoothies and/or sides.