Plum and Cherry Black Rice Salad: A Wholesome Summer Delight
Discover the vibrant flavors and nutritional benefits of a refreshing black rice salad featuring fresh plums, cherries, and herbs.
Plum and Cherry Black Rice Salad: Vibrant, Flavorful, and Nutrient-Rich
Embrace the colors and flavors of the season with this Plum and Cherry Black Rice Salad. Combining chewy forbidden black rice, juicy plums and cherries, and a hint of fresh mint, this refreshing dish is as beautiful to look at as it is to eat. Ideal for summer gatherings, weekday lunches, or as a standalone meal, it offers a delightful blend of textures and excellence for your health. Read on to discover ingredients, nutritional facts, step-by-step preparation, and expert storage tips for this standout salad.
Why Choose Black Rice for Your Salad?
Often called forbidden rice, black rice is a nutritional powerhouse and lends a striking deep purple hue to your dish. Unlike white or brown varieties, black rice is rich in:
- Antioxidants (especially anthocyanins)
- Dietary fiber
- Iron and protein
- Vitamin E
The combination of black rice with fresh fruit and herbs produces a complex, satisfying flavor, making it a must-try ingredient for health-conscious cooks.
Ingredients for Plum and Cherry Black Rice Salad
- 1 cup forbidden black rice
- Kosher salt and pepper to taste
- 2 tablespoons apple cider vinegar
- 2 tablespoons extra-virgin olive oil
- 1/2 teaspoon honey
- 1/2 teaspoon Dijon mustard
- 1 cup fresh Bing cherries, pitted and quartered
- 3 ripe red plums, pitted and sliced into thin wedges
- 2 scallions (white and light green parts finely chopped, greens reserved)
- 1/4 cup fresh mint leaves, torn
Step-by-Step Directions
- Cooking the Black Rice:
- Combine 1 cup black rice with 1 1/2 cups water and 1/4 teaspoon salt in a medium saucepan.
- Bring to a boil, then cover and reduce heat to simmer.
- Cook for 30-32 minutes until the rice is tender and liquid is absorbed.
- Remove from heat and let sit, covered, for 10 minutes for maximum fluffiness.
- Preparing the Dressing:
- In a large mixing bowl, whisk together 2 tablespoons apple cider vinegar, 2 tablespoons olive oil, 1/2 teaspoon honey, 1/2 teaspoon Dijon mustard, and 1/2 teaspoon each salt and pepper.
- Make sure the dressing is well emulsified for balanced flavor throughout the salad.
- Combining the Fruit and Vegetables:
- Add the quartered cherries, sliced plums, and white and light green parts of the scallions to the dressing. Toss gently to coat the fruit and vegetables evenly.
- Assembling the Salad:
- Fold in the cooked black rice, torn mint leaves, and reserved scallion greens.
- Mix gently to avoid crushing the fruit, ensuring all ingredients are evenly distributed and coated with dressing.
- Taste and adjust seasoning as necessary, adding extra herbs or pepper for brightness and zing.
Nutritional Information (Per Serving)
| Calories | ~277 |
|---|---|
| Total Fat | 8 g (1 g saturated) |
| Cholesterol | 0 mg |
| Sodium | 378 mg |
| Carbohydrates | 48 g |
| Fiber | 4 g |
| Sugars | 11 g (0.5 g added) |
| Protein | 4 g |
Why This Salad is Exceptionally Good for You
This salad is loaded with nutrient-dense foods. Here’s a closer look at what you get from each main ingredient:
- Plums: Rich in vitamin A and vitamin C, plums provide strong antioxidant protection, helping the body combat harmful free radicals and support skin and immune health.
- Cherries: Noted for their high concentration of magnesium, potassium, and calcium, cherries may help regulate blood pressure and support heart health.
- Black rice: High in anthocyanins, black rice offers potent antioxidant properties for anti-inflammatory effects and improved cardiovascular wellbeing.
- Mint and scallions: Add flavor while providing additional vitamins and phytonutrients.
With no cholesterol and minimal added sugar, this plant-based salad supports a balanced and heart-healthy diet.
Customization Ideas
- Add a sprinkle of toasted nuts or seeds for a satisfying crunch and boost of healthy fats.
- Try fresh basil or cilantro for a different herbal twist.
- Incorporate other seasonal stone fruit such as nectarines or apricots for added color and sweetness.
- Include protein with a handful of edamame, chickpeas, or grilled chicken to turn the salad into a main course.
- Swap out apple cider vinegar for rice vinegar or a squeeze of lime for a brighter, tangier profile.
What others are reading
Tips for Perfect Black Rice Salad
- Advance preparation: Cook the black rice a day ahead and refrigerate. This helps save time and gives the grains extra chewiness.
- Fruit ripeness: Use ripe but firm plums and cherries to avoid a mushy texture in the salad.
- Keep herbs fresh: Toss in the mint and scallion greens just before serving to preserve their bright flavors.
- Chill before serving: This salad tastes even better after a short spell in the fridge, allowing flavors to meld.
Storage and Make-Ahead Instructions
To store this salad, keep it in an airtight container in the refrigerator for up to two days. For best results, store dressing separately and toss with the salad just before eating to prevent the fruit and herbs from wilting.
- Make-Ahead: Prepare the rice and dressing up to 24 hours in advance; chop the fruit and herbs shortly before serving.
- Meal Prep Tip: This salad is ideal for packed lunches and can be enjoyed chilled.
Serving Suggestions
- Serve as a vibrant side alongside grilled fish, roast chicken, or marinated tofu.
- Present as a light summer entrée, accompanied by a green salad or a small cheese plate for contrast.
- Add to a picnic spread for a gluten-free, visually stunning, and flavor-packed option.
Common Questions About Black Rice Salad
Q: Can I use frozen cherries instead of fresh?
A: Yes, thawed and drained frozen cherries work well, but fresh cherries offer the best color and texture.
Q: Is black rice the same as wild rice?
A: No, black rice and wild rice are botanically different, but both are nutritious whole grains with deep color and chewy texture.
Q: How do I pit cherries quickly?
A: Use a dedicated cherry pitter or a sturdy straw to push pits through the fruit for quick, clean results.
Q: Can I make this salad vegan?
A: Absolutely—simply replace honey with maple syrup or agave nectar to keep the dish vegan friendly.
Q: What other herbs pair well with this dish?
A: Try basil, cilantro, or parsley for a fresh herbal aroma or combine multiple types for a flavor medley.
Expert Tips: Enhancing Color, Texture and Nutrition
- Cooling rice before combining helps avoid sogginess and ensures the fruits maintain their integrity.
- Use a ceramic or glass bowl for mixing to preserve freshness and prevent staining.
- Sprinkle a dash of lemon zest or squeeze fresh citrus juice for extra vibrancy just before serving.
More Seasonal Salad Inspiration
- Try sourdough croutons or sliced avocado alongside for extra heartiness.
- Experiment with fermented veggies like pickled onions for bright, punchy flavor contrasts.
- Use as a template—mix with grains like quinoa or wild rice for variety.
Conclusion: A Refreshing Salad That Nourishes
This Plum and Cherry Black Rice Salad shines as a nourishing recipe—balancing taste, nutrients, and visual appeal. With its simple assembly, vibrant ingredients, and the option to prepare ahead, it is certain to become a year-round favorite for those seeking fresh, seasonal eating with health benefits in every bite.
References
- https://www.prevention.com/food-nutrition/a60703638/plum-and-cherry-black-rice-salad/
- https://www.greenpan.us/blogs/recipes/baby-red-butter-lettuce-black-rice-and-plum-salad
- https://www.youtube.com/watch?v=I8nxZDMMmaQ
- https://www.earthboundfarm.com/recipes/black-rice-and-plum-salad/
- https://thesaltedpotato.com/black-rice-plum-and-cherry-salad/
- https://preventionrd.com/meatless-monday-black-rice-salad-with-mango-and-peanuts/
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