Plum and Cherry Black Rice Salad: A Flavorful Superfood Recipe
A vibrant, nutrient-rich salad featuring black rice, plums, cherries, and herbs, perfect for healthful summer meals.
Plum and Cherry Black Rice Salad: A Vibrant Celebration of Summer Produce
When summer produce is at its best, it deserves a dish as appealing as it is nourishing. Plum and Cherry Black Rice Salad is the perfect fusion of sweet, tart fruit, earthy rice, zesty herbs, and a balanced vinaigrette. Whether you seek a substantial side or a light main course, this salad delivers both striking color and remarkable health benefits.
Why Black Rice?
Black rice, often called “forbidden rice,” has a dramatic deep purple hue and a naturally sweet, nutty taste. Rich in antioxidants, fiber, and iron, it forms the base of this unique salad while delivering a chewy texture and visual appeal. Its nutritional properties have made it a favorite in health-conscious kitchens worldwide.
- Antioxidant powerhouse: Black rice contains anthocyanins, the same pigment found in blueberries, known for combating oxidative stress.
- Higher fiber: Compared to white rice, black rice has more fiber, supporting digestion and keeping you fuller longer.
- Rich mineral content: Provides iron, magnesium, and a host of trace elements often missing from processed grains.
Health Benefits of Main Ingredients
- Plums: A good source of vitamins A and C, which help protect cells from damage by neutralizing free radicals.
- Cherries: Offer magnesium, potassium, and calcium; may aid in blood pressure regulation and provide anti-inflammatory benefits.
- Mint: Adds freshness and may promote digestion.
- Scallions: Deliver a mild onion flavor and are rich in vitamins and antioxidants.
Together, these ingredients create a salad that’s not just delicious but a real nutritional boost for your day.
Plum and Cherry Black Rice Salad Recipe
Ingredients
- 1 cup forbidden black rice
- Kosher salt and black pepper, to taste
- 2 Tbsp apple cider vinegar
- 2 Tbsp olive oil
- 1/2 tsp honey
- 1/2 tsp Dijon mustard
- 1 cup Bing cherries, pitted and quartered
- 3 red plums, pitted and sliced into thin wedges
- 2 scallions, white and light green parts finely chopped
- 1/4 cup mint leaves, torn
Directions
- Cook the Black Rice: In a medium saucepan, combine rice with 1 1/2 cups water and 1/4 teaspoon salt. Bring to a boil, then reduce heat to a simmer, cover, and cook for 30–32 minutes until tender. Remove from heat and let rest, covered, for 10 minutes.
- Prepare the Dressing: In a large mixing bowl, whisk together apple cider vinegar, olive oil, honey, Dijon mustard, and 1/2 teaspoon each salt and pepper until emulsified.
- Toss Fruit and Scallions: Add quartered cherries, sliced plums, and the white and light green parts of the scallions to the dressing. Toss to combine.
- Combine and Finish: Fold the cooled black rice, torn mint, and remaining scallion greens into the fruit mixture. Gently toss until everything is evenly coated and serve slightly warm or at room temperature.
Nutritional Information (per serving)
| Calories | Fat (g) | Saturated Fat (g) | Cholesterol (mg) | Sodium (mg) | Carbohydrates (g) | Fiber (g) | Sugar (g) | Protein (g) |
|---|---|---|---|---|---|---|---|---|
| 277 | 8 | 1 | 0 | 378 | 48 | 4 | 11 (0.5g added) | 4 |
These figures are based on standard portions and may vary depending on ingredient brands and precise measurements.
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Ingredient Spotlight
Black Rice: The Ancient ‘Forbidden’ Grain
Once reserved for ancient Chinese royalty, black rice is now a modern health food staple. Its high anthocyanin content (which gives it its color) provides more antioxidant power than most white or brown rice varieties.
- Has a bold, slightly sweet flavor that pairs beautifully with stone fruits.
- Holds its shape well, making it perfect for salads.
- Provides a hearty texture, so the salad feels substantial and satisfying.
Plums and Cherries: Sweet Meets Tart
- Plums add juicy sweetness, vitamin C, vitamin A, and beneficial phytochemicals.
- Bing Cherries contribute a pop of color, gentle acidity, and anti-inflammatory nutrients, particularly anthocyanins and potassium.
Mint and Scallions: Freshness and Bite
- Mint refreshes the palate and offers subtle menthol notes that highlight the fruitiness of the salad.
- Scallions bring a gentle onion flavor, adding complexity and color without overpowering the dish.
The Dressing: Simple Yet Complex
The four-ingredient vinaigrette—apple cider vinegar, olive oil, a touch of honey, and Dijon mustard—creates a shimmering emulsion that delicately coats each grain and burst of fruit. This dressing provides:
- A balance of tangy, sweet, and slightly sharp flavors.
- A glossy sheen that enhances the salad’s look and mouthfeel.
- Optional: For added nuance, you can stir in a bit of grated ginger, orange zest, or chopped nuts.
Serving Suggestions and Pairings
- Lunch or Light Dinner: Serve as a hearty bowl with added greens or microgreens.
- For a Picnic or Potluck: Travels well and tastes great at room temperature. Prepare ahead and mix just before serving.
- Main Course: Add crumbled feta or goat cheese, or top with grilled chicken, shrimp, or tofu for extra protein.
- Wine Pairing: Pairs beautifully with a chilled rosé or a crisp sauvignon blanc.
Make It Your Own: Variations and Add-Ins
- Grilled Plums: Lightly grill plum wedges to boost their sweetness and add smoky flavor.
- Fresh Herbs: Try basil or cilantro in place of (or alongside) mint for a different aromatic profile.
- Nutty Crunch: Sprinkle with toasted slivered almonds or pumpkin seeds for texture.
- Other Additions: Sliced radishes, arugula, or even blueberries complement the core flavors.
Expert Tips and Storage Information
- Make Ahead: You can cook the rice and prep the dressing a day ahead. Store separately and assemble the salad just before serving for optimal texture and freshness.
- Storage: Leftover salad can be refrigerated in an airtight container for up to two days. Note that the herbs and fruit may soften over time due to the vinaigrette.
- Ingredient Swaps: Substitute wild rice or brown rice if black rice is unavailable, though flavor and color will change slightly.
Frequently Asked Questions (FAQs)
Q: Can I make this salad in advance?
A: Yes. For best results, cook the rice and prepare the dressing ahead of time. Assemble with fruit and herbs shortly before serving to maintain crispness and vibrant color.
Q: Is this recipe vegan-friendly?
A: The original recipe contains honey. To make it vegan, swap honey for agave syrup or maple syrup.
Q: How can I add more protein?
A: Top with grilled chicken, shrimp, or tofu. You can also add a handful of toasted nuts or seeds for a plant-based protein boost.
Q: What are the best substitutions for cherries or plums?
A: Use other stone fruits like peaches, nectarines, or even mangoes. For a tart note, dried cranberries or fresh strawberries will add a new twist.
Q: Will leftovers keep?
A: Yes, but the salad is best enjoyed fresh. If storing, cover tightly and enjoy within 1–2 days for maximum flavor and texture.
Food & Nutrition Resources
- Are You Storing Your Eggs Wrong?
- The 8 Best Turmeric Supplements
- Study: Best Intermittent Fasting for Weight Loss
- The Benefits of Sourdough Bread
- These Are the Best Vitamins for Strong Nails
- Is an Apple a Day Good for You?
- 10 Drinks Nutritionists Avoid for Better Health
- Are Apple Cider Vinegar Pills Good for You?
- Is Soy Milk Better for You Than Almond Milk?
- Study: Following This Diet May Prevent Disease
- Popular Retailer Recalls Cheese Over Contamination
Final Thoughts
Bring together the antioxidant power of forbidden rice, the sweet-tart burst of seasonal fruit, and garden-fresh herbs for a salad that transcends ordinary side dishes. This Plum and Cherry Black Rice Salad is sure to add color, nutrition, and excitement to your table all season long.
References
- https://www.prevention.com/food-nutrition/a60703638/plum-and-cherry-black-rice-salad/
- https://foolproofliving.com/black-rice-salad/
- https://www.greenpan.us/blogs/recipes/baby-red-butter-lettuce-black-rice-and-plum-salad
- 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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