Roasted Beet, Black Rice & Walnut Salad Recipe

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Although “black rice” is just that when it is raw, it actually changes to a dark purple colour when cooked. Black rice is an incredibly nutritious little grain. So nutritious that it is being called a “superfood” these days. A word that seems to be getting thrown around a lot. Superfood or not, all I care about is that black rice tastes really good, and is really god for you. It is pretty cool looking too.

Black rice, originally from China, used to be called “forbidden rice”. ” In ancient China, nobles commandeered every grain of a variety of black rice known as “Forbidden Rice” for themselves and forbade the common people from eating it.

Learn more:

First time I bought some black rice was at the healthy food expo here in Montreal in March. The first time I used it I made this black rice, kale, chickpea and cashew salad. Which was absolutely delicious. I hadn’t bought any more black rice since then, because it isn’t the easiest grain to find and can be quite expensive at some places.

A few weeks ago my good friend Justin called me from Costco, telling me they had a huge bag of black rice for 7$ or something like that. Wow, I love Costco. In case you didn’t know they actually carry quite a bit of healthy food at great prices. That is where I buy almond milk, hemp seeds, quinoa, nuts, olive oil, agave, almond butter, some frozen fruit, and now black rice. If you have a Costco near you it is definitely worth checking out.

Black Rice Nutritional Information

-high in fibre
-rich in iron
-high in the antioxidant anthocyanin (more then blueberries)
-good source of vitamin E
-contains 18 different amino acids

Black Rice Health Benefits

All the nutritional content of this grain means it’s great for fighting

-heart disease

This is what my roasted beets look like.  This picture should give you an idea of how the peel comes off.  I stick a fork in the top and scrape the side with a knife.  Do you have a different way of roasting beets? I read a recipe that roasted them by peeling them first, cutting them up and then roasting them, like I would most vegetables. Has anyone tried this method?

I really hope you are able to find some black rice and give this recipe a try.  It was truly delicious.  Let me know if you enjoy it as much as I did.

Roasted Beet, Black Rice & Walnut Salad

1/2 cup black rice
2 medium sized beets
1 cup walnuts, roughly chopped
handful or 2 of baby arugula


4 tablespoons raw or toasted walnut oil
2-3 tablespoons good quality balsamic vinegar or to taste
sea salt to taste


For the beets

Preheat the oven to 450F.

Cut off the top of the beets and lay them on a piece of foil big enough to wrap them up in. Brush them with a little olive or coconut oil. Wrap them up. Place on a cookie sheet to prevent any dripping in your oven.

Roast for about 1 1/2 hours or until tender. You should be be able to stick a knife through them easily.

Let the beets cool for a few minutes before peeling. To peel, stick a fork in the top to hold it still, and then scrape a knife down the side of the beet to peel it. The peel should come off fairly easily. Just involves scraping around the whole beet.

Once the beets are peeled, cut them into small pieces and set aside.

For the rice

Rinse the rice well, and put it in a pot with 1 cup of water and bring to a boil. Cook for about 30 minutes until all the water is evaporated and the rice is cooked. Fluff with a fork.

For the walnuts

Lay the walnuts out on a cookie sheet and toast in the oven at 450F for about 6-8 minutes, depending on your oven. Watch them and set a timer to be sure you don’t burn them.

When everything is ready, combine in a bowl. Mix in the arugula. The exact amount is really up to you. Don’t add the arugula to the whole salad if you don’t plan on eating it right away. Add it only to what you are going to eat. It’s better to add fresh.

Same thing with the dressing. Dress only what you are going to eat right away.

Dress with hazelnut oil, balsamic vinegar and sea salt to taste. I gave my approximate proportions above.

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