Rainbow black rice salad provides a welcome antioxidant and anti-inflammatory-rich meal during the dark and cold winter months. Black rice is fiber-rich and aids with digestion, satiation, and glycemic control. The pigmentation that causes the rice to be black is anthocyanin, an antioxidant also found in blackberries and blueberries. Additionally, black rice is shown to be cardio protective by assisting with lowering LDL (bad) cholesterol.
The rainbow salad is also full of a variety of colorful antioxidant rich vegetables including edamame. Edamame, which is a soybean, is a protein-rich legume. The protein in soy is equal to that of meat and eggs as it contains all nine essential amino acids. Soybeans also contain calcium, iron, and potassium. Make sure your soybeans are organic, since a large percentage of soybean crops are genetically modified.
Fruits and vegetables from all parts of the color spectrum, whole grains, and legumes are considered anti-inflammatory. Anti-inflammatory foods assist in reducing inflammation in the body caused by pro-inflammatory sources which can be environmental, dietary, or hereditary. Excessive inflammation over time can lead to cancer, advanced aging, Alzheimer’s, and arthritis.
Do your body a favor this winter- reboot and reset with this clean and nourishing grain salad.
This dish is gluten-free, dairy-free, and vegan.
- 1 lb brussel sprouts
- 2 shallots- sliced
- 4 garlic- diced
- 1 red bell pepper-julienned
- 2 carrots- diced
- 1 cup frozen organic edamame
- 1/2 a red onion- thinly sliced
- 1 cup black rice
- Chives, thinly sliced
- Olive oil
- 1/4 cup sherry vinegar
- 1 tbsp olive oil
- 1 tbsp brown rice vinegar
- 1 tsp honey
- Salt and pepper
Preheat oven to 350.
To make the black rice, combine 1 cup rice with 2 cups water. Bring to a boil and simmer for 40 minutes. Turn off the heat, cover with a lid and steam for 10 minutes. At the 5 minute mark, throw in the frozen edamame. Fluff with a fork once rice is cooked.
While the rice cooks, wash and trim the ends off the brussel sprouts. Slice each brussel sprout in half length-wise. To create shreds, slice the brussel sprouts again into 1/4 inch pieces width-wise. On a rimmed sheet pan covered with parchment, spread out the brussel sprouts, shallots, and garlic. Coat with 2 tbsp oil, pinch of salt, and a good grinding of black pepper. Mix well and spread out brussel sprout mixture evenly. Roast for approximately 15-20 minutes, until the edges of the leaves brown slightly.
Whisk together all the ingredients for the dressing. Set aside.
Place the cooked rice and edamame in a large bowl. While the rice is still warm, pour half the dressing over rice, and fluff. Mix in brussel sprouts, red onion, bell pepper, and carrots. Pour in the rest of the dressing, fluff, and top with chives.