Moroccan Forbidden Rice Salad
Forbidden rice is a deep bluish-black variety of rice that is both beautiful to behold and delicious to eat. Nutty, sweet, chewy, and fragrant, it cooks up just as easily as traditional white rice. But this whole grain variety is far more beneficial for brain health.
Besides being rich in fiber (aka, less likely to make blood sugar levels spike), forbidden rice’s nutritional power lies in its deep blue hue. Spoon for spoon, forbidden rice contains more of the brain-boosting anthocyanin nutrients than blueberries. Forbidden rice, also known as black rice, has an intriguing history. Learn more about this delicious whole grain here: 5 Reasons Why Black Rice is my Favorite Brain-Healthy Grain.
I love the umami-rich flavor of forbidden rice, but this recipe is just as delicious with other whole grains, such as quinoa, farro, freekah, or brown rice. In fact, use this recipe for Moroccan Forbidden Rice Salad as a template for an infinite number of grain salads. Here’s my go-to formula: Whole Grains + Olive Oil Dressing + Nuts + Beans + Toppings.
Using the formula above, the possibilities are endless: Try almonds or hazelnuts for the pistachios, dried apricots or currants for the dates, sumac or coriander for the cardamom, freshly squeezed blood orange juice for the lemon. Get the idea? Top it with parsley, cilantro, basil, or mint. Or, use a combination of herbs. Serve it warm or cold or at room temperature. Make it now and eat it over the next 3 days — the flavors actually improve with time.
The secret to great grain salads
Let’s face it: We know grain salads are good for us, but they can be a little ho-hum. Many are dry, under-seasoned, and lack texture and pizzazz. My solution? Amp up the appeal with warm spices, a big hit of lemon (from both the juice and zest), and use a grain that already has tons of flavor.
Some cooking know-how makes a difference, too. Don’t omit the salt when cooking the rice; it is essential to bringing out its flavor. Then, tossing the rice while it’s still warm—in this case with the cardamom, lemon juice, and olive oil—makes for an intensely flavored grain salad.
Check off many of the MIND diet’s brain healthy food groups in one dish
If you are following the MIND diet to reduce your risk of Alzheimer’s, my Moroccan Forbidden Rice Salad checks off a lot boxes in the brain healthy food groups: whole grains (3 servings a day), nuts (5 servings a week), olive oil (primary cooking oil), chickpeas (beans every other day), leafy greens (daily.) Learn more here: MIND diet describes 10 brain-healthy food groups.
Once you’ve made this recipe a few times, my hope is that you’ll be able to whip up a grain salad in no time from what you have in your fridge and pantry, no recipe required.
Look for forbidden rice, aka black rice, in the grain section of good grocery stores. Note that black wild rice looks similar but doesn’t have the same flavor. I can’t wait to hear about all the amazing grain salads you make riffing off this recipe. Enjoy!
Prep Time | 20 minutes |
Cook Time | 45 minutes |
Servings |
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- 4 cups water
- 2 cups forbidden rice also called black rice, rinsed
- 1 teaspoon kosher salt plus more to taste
- 1/2 cup extra virgin olive oil
- 3 tablespoons lemon juice plus 1 tablespoon lemon zest
- 1 3/4 cups cooked chickpeas or one 15-ounce can, rinsed
- 2/3 cup chopped pitted Medjool dates about 6 total
- 1/2 cup pistachios (salted or unsalted) toasted, plus more to garnish
- 1/2 cup finely chopped fresh cilantro plus leaves to garnish
- 1/4 cup finely chopped scallions white parts only
- 1 1/2 teaspoons ground cardamom
- freshly ground pepper to taste
Ingredients
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- Bring the water to a boil. Add the rice and salt and reduce the heat to a low simmer. Cover and cook for 20 minutes. Turn off the heat and leave uncovered to steam for another 20 minutes.
- Fluff the warm rice with a fork and transfer to a serving bowl. Pour the olive oil and lemon juice overtop, then stir to combine. Fold in the chickpeas, dates, pistachios, cilantro, scallions, and cardamom. Season to taste with salt and pepper.
- Serve warm or at room temperature, topped with more cilantro leaves and pistachios.
Black rice can be made in a rice cooker or Instant Pot using the same proportion of water, rice and salt. If using an Instant Pot (pressure cooker) just push the "rice" button once and you are good to go.
Tossing the rice with the dressing while still warm helps infuse the salad with flavor. The finished dish can be served cold, warm or at room temperature, and leftovers are good for up to 3 days.
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