Tuesday, September 25, 2012

wild rice salad with miso dressing

Most everyone has tried and loved the delicious (and nutritious) brown rice but have you met his cousin black rice? I recently noticed this grain after seeing it pop up in recipes left and right. I loved the way it looked but never thought twice about adding another jar to my shelves of grains. That was until I came across some interesting studies! 



Black rice has been found to be superior to brown rice in a few categories but the most notable is in antioxidants. Both brown and black rice contain antioxidants but recent studies have shown that black rice contains the same and more. It actually contains the same antioxidants found in blueberries, acai and grapes. All that in rice? When compared, a spoonful of black rice actually has more of these antioxidants than a spoonful of blueberries. These compounds decrease the risk of heart disease and cancer among many other health benefits. Sounds like something worth trying!

I think black rice goes perfect in a stir fry or as a side dish with sauteed veggies but my favorite way to eat it has been this salad cold or warm! It makes the perfect dinner with equally delicious leftovers for lunch tomorrow. I recommend doubling it so you can have it in the fridge for an easy snack all week. 



Wild Rice Salad with Miso Dressing
Adapted from Sprouted Kitchen
Serves 2 as entree, 4 as a side

1/2 cup black rice (any rice works, adjust cook time accordingly)
14 oz. block extra firm tofu
2 tsp. coconut oil (or whatever oil you typically cook with)
2 tsp. soy sauce or tamari
fresh ground pepper
1 heaping cup thinly sliced carrots
3/4 cup cooked, shelled, organic edamame
3 Tbsp. toasted sesame seeds
Handful of Chopped Cilantro and/or Pea Sprouts



Miso Dressing
2 Tbsp. white miso*
2 Tbsp. agave nectar or brown rice syrup
1 Tbsp. sesame oil
2 1/2 Tbsp. rice vinegar
1/2 shallot, minced
Juice of half an Orange


*Never tried miso? It's time! You can find it in the fridge section of any health food store in a tub similar to what a tub of butter looks like. I actually used yellow miso for this recipe and it was still delicious.



1. Rinse the rice. Bring two cups water to a boil. Add the rice, turn the heat to a simmer, cover and cook until all the water is absorbed (about 35-40 minutes), adding a bit more water if necessary to finish cooking. 
2. In the meantime, wrap the tofu between a few layers of paper towel or a dish cloth and set it aside to drain for 10-15 minutes. Cut it into a 1/2'' dice. Heat the oil over medium high heat and add the tofu. Saute for about five minutes. Sprinkle the soy sauce and a few grinds of fresh pepper over the top and saute another few minutes until the edges are browned. Turn off heat and set aside. (If you prefer the sweet taste of cooked carrots feel free to saute them too!)
3. Whisk all of the dressing ingredients together (Don't be tempted to add salt, miso is pretty salty).
4. In a large bowl, combine the rice, tofu, sliced carrots, edamame. Toss everything with the dressing. Add the sesame seeds and cilantro or pea sprouts and give it another toss. Serve room temperature or chilled.






source: whole living

3 comments:

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    ReplyDelete