Black Rice and Mango Salad Recipe

What Is Black Rice and Mango Salad?

Black rice and mango salad is a vibrant dish inspired by Southeast Asian flavors that marries the nutty, slightly chewy texture of black rice with the sweet, tropical burst of ripe mango. This refreshing salad is characterized by its striking contrast of colors and a balance of sweet, tangy, and savory notes.

What Makes This Recipe Anti-Inflammatory?

The foundation of this recipe lies in black rice, which is rich in anthocyanins—powerful antioxidants known to reduce inflammation and oxidative stress in the body. Combined with mango, a fruit high in vitamin C and anti-inflammatory enzymes, this salad supports immune health and helps combat chronic inflammation.

Additionally, the inclusion of fresh herbs like cilantro and a hint of lime juice not only elevates the flavor but also delivers anti-inflammatory compounds that promote digestion and reduce inflammation further. This dish is a flavorful way to nurture your body while enjoying a wholesome meal.

Ingredients

• 1 cup black rice, rinsed
• 2 cups water
• 1 large ripe mango, peeled and diced
• 1/4 cup red bell pepper, finely chopped
• 2 tablespoons fresh cilantro, chopped
• 2 tablespoons fresh lime juice
• 1 tablespoon extra virgin olive oil
• 1 teaspoon honey or maple syrup (optional)
• Salt to taste
• Freshly ground black pepper to taste
• 1/4 cup sliced green onions (optional)

Directions

Step 1

In a medium saucepan, combine the black rice and water. Bring to a boil, then reduce heat to low, cover, and simmer for about 30 minutes or until the rice is tender and the water is absorbed.

Step 2

Remove the rice from heat and let it cool to room temperature. Fluff it gently with a fork to separate the grains.

Step 3

In a large mixing bowl, combine the cooled black rice, diced mango, red bell pepper, cilantro, and green onions if using.

Step 4

In a small bowl, whisk together the lime juice, olive oil, honey (if using), salt, and pepper until well combined.

Step 5

Pour the dressing over the salad and toss gently to coat all ingredients evenly. Adjust seasoning to taste.

Step 6

Serve immediately as a refreshing side or refrigerate for 30 minutes to allow flavors to meld. Enjoy this colorful, anti-inflammatory delight!

Nutrition Facts (per serving)

InflammaScore

1 Good! Very low inflammation potential

Q&A

Q1: What makes black rice a great base for a mango salad?
A1: Black rice brings a nutty flavor and chewy texture that contrasts beautifully with the juicy sweetness of mango, creating a balanced and visually striking salad.

Q2: Can I prepare this salad ahead of time?
A2: Yes! Black rice holds up well when chilled, so you can prepare the rice and dressing in advance, then toss with mango and other fresh ingredients just before serving.

Q3: What are some complementary ingredients to include in a black rice and mango salad?
A3: Ingredients like fresh herbs (mint or cilantro), crunchy nuts (cashews or almonds), and a tangy citrus dressing enhance the flavors and add layers of texture.

Q4: Is this salad suitable for special diets?
A4: Absolutely. This salad is naturally vegan, gluten-free, and packed with antioxidants, making it a nutritious option for many dietary preferences.

Q5: How can I customize the dressing to suit my taste?
A5: Experiment with lime juice, honey, chili flakes, or a splash of soy sauce to create a dressing that’s sweet, tangy, or spicy depending on your mood.

This Black Rice and Mango Salad brings a vibrant harmony of textures and flavors that’s both refreshing and satisfying. Whether as a light lunch or a colorful side, it’s a simple dish that turns everyday ingredients into a memorable meal.