Skip to Content

"Balance" Healthy Black Rice Salad W/ Sweet Potatoes and Pomegranate Seeds

Sharing is caring!

This black rice recipe makes for a colorful side dish that is as delicious and good for you as it looks! The sweetness of the potatoes is balanced with the savory nutty flavor of the rice and the tartness from the pomegranate seeds and all work together for an incredible mouth experience.

black rice salad with sweet potatoes and pomegranate seeds in a bowl

Often when I cook I take on different personalities. For this Black Rice Salad w/ Sweet Potatoes recipe I was in Malcolm Wang mode aka the Afro-Asian. Listening to Japanese techno and watching a lot of Korean revenge flicks can put you in a different mindset.

I was up in the wee hours cooking recently. It was about 2:00 in the morning when I decided to take a break from cooking. I sat down to catch-up on one of my favorite Korean dramas, "Rooftop Prince" and it occurred to me that I had a big ole bag of Black Rice on hand.

What is black rice?

During my years in Chicago living so close to an Asian Grocery Store Jung Boo Market and developed a habit of eating black "forbidden" rice quite often. Black rice in my opinion is superior to brown and white rice in taste and texture. Also, its color lends itself to visually appealing dishes. It has a slight sweetness to it that makes it a nice contrast with savory ingredients or a good combo with other sweet ingredients.

black rice

What Makes this Sweet Potato and Black Rice Salad so healthy?

Needless to say, I had the makings of a simple dish with so many great qualities - color, taste, health, and texture. Black rice has all the same benefits of brown rice but is also superior with respect to antioxidants. It's actually on the same level of blueberries when it comes to antioxidants.

Add some pomegranates and sweet potatoes and you get a cholesterol, blood pressure-lowering, and heart blockage melting yet still tasty combo. In addition to the health benefits, it's just a cool feeling to bite down into the earthy, nutty rice and get that cool tangy burst of pomegranate juice in your mouth after biting into a seed.

This is a simple recipe featuring just a few ingredients (black rice, lime juice, green onions, sweet potatoes, pomegranate seeds, and smoked paprika). The paprika is what gives it that soul food essence. You go into any Big Mama's or Ma Dear's cabinet and you will find multiple bottles of this spice.

How to Cook Black Rice Salad

Step 1: Prepare the rice

black rice boiling
Cook the rice according to package directs. Afterward, rinse well with call water

Step 2: Prepare the sweet potatoes

diced sweet potatoes in a bowl with olive oil
Place sweet potatoes in a mixing bowl and add oil making sure all are oiled well. Season with salt and pepper. Layout evenly on a baking sheet and roast at 375 degrees for about 20 minutes until fork tender. Remove from oven, set aside and let cool.

Step 3: Prepare the salad

black rice salad with sweet potatoes and pomegranate seeds in a bowl
Add sweet potatoes, black rice, and pomegranate seeds in a large bowl. Add spices and salad dressing ingredients then toss well. Top with cilantro and green onions, then serve.

Serving Suggestions

For a full vegan meal, I pair this dish with spaghetti squash with basil pesto. Otherwise, the salad makes for a great holiday side or every day with smoked trout or brined pork chops.

Black Rice Cooking Tips

  • Black rice would actually make an amazing natural purple dye for foods. However, because of this, it's a bit like working with turmeric so be careful when handling it because it will stain all of your equipment. Avoid storing it in plastic containers, wash your kitchen tools shortly after using them to cook black rice, and don't wear your fanciest attire when cooking.
  • Black rice can be used in a rice cooker. You'll just need to rinse fully to remove any excess starch before cooking otherwise the rice will be gummy. Remember, black rice stains everything so use a metal or glass bowl to rinse.
  • Black rice requires a longer cooking time than white rice. Soaking reduces the cook time but changes the texture some. Soaking has other benefits as well including helping remove some of the naturally occurring phytic acid, which inhibits mineral absorption and helping to break down some of the hard-to-digest proteins.

For other tasty perfect rice-based dishes try these:

If you make this delicious and healthy black rice recipe please come back and leave me a comment below with your feedback. Definitely take a photo of the dish and be sure to tag #foodfidelity so that I can see them.

You can also keep up with my food exploits as well as original recipes! You can find me on Instagram, Facebook, Twitter, and Pinterest. If you like any of the music you find on the site, visit me at Spotify to find curated monthly playlists.

black rice salad with sweet potatoes and pomegranate seeds in a bowl

Black Rice Salad with Sweet Potatoes and Pomegranate Seeds

Delicious, hearty and healthy sweet potatoes and black rice salad topped with fresh green onions and tart pomegranate seeds. 
Prep Time: 15 minutes
Cook Time: 30 minutes
Total Time: 45 minutes
Course: Side Dish
Cuisine: American, Modern Soul Food
Servings: 4 people
Calories: 201kcal
Author: Marwin Brown

Ingredients

  • 1 cup Black Rice
  • 1 medium Sweet Potato (peeled and cut into small cubes)
  • ¼ cup Fresh Pomegranate Seeds
  • 1 Bunch Green Onions (chopped)
  • 1 whole Lime Juiced
  • 2 teaspoon smoked sweet Paprika
  • 1 teaspoon kosher salt
  • 1 teaspoon black pepper
  • ½ tablespoon olive oil

Instructions

  • Cook rice according to package directions. Rinse well with cold water.
  • Put sweet potatoes in a mixing bowl and add olive oil to coat completely. Season sweet potatoes with kosher salt and black pepper. Roast in oven at 375 for 20-30 minutes until sweet potatoes are fork tender. Set aside and let cool.
  • Toss rice with remaining ingredients. Add salt and pepper to taste. Feel free to serve immediately, but I actually like to refrigerate and serve cold. This also allows the flavors to come together and balance each out.

Notes

  • Black rice would actually make an amazing natural purple dye for foods. However, because of this, it's a bit like working with turmeric so be careful when handling it because it will stain all of your equipment. Avoid storing it in plastic containers, wash your kitchen tools shortly after using them to cook black rice, and don't wear your fanciest attire when cooking.
  • Black rice can be used in a rice cooker. You'll just need to rinse fully to remove any excess starch before cooking otherwise the rice will be gummy. Remember, black rice stains everything so use a metal or glass bowl to rinse.
  • Black rice requires a longer cooking time than white rice. Soaking reduces the cook time, but changes the texture some. Soaking has other benefits as well including helping remove some of the naturally occurring phytic acid, which inhibits mineral absorption and helping to break down some of the hard-to-digest proteins.

Nutrition

Calories: 201kcal | Carbohydrates: 39g | Protein: 4g | Fat: 3g | Saturated Fat: 0g | Cholesterol: 0mg | Sodium: 586mg | Potassium: 166mg | Fiber: 2g | Sugar: 2g | Vitamin A: 590IU | Vitamin C: 2.1mg | Calcium: 15mg | Iron: 1mg
Subscribe To My YouTube ChannelSubscribe To My YouTube Channel for full length recipe videos. Click the bell icon to be notified when I post new videos.
My YouTube Channel
Tried this Recipe? Tag it Today!Mention @foodfidelity or tag #foodfidelity!

Sharing is caring!

Recipe Rating




Carol

Wednesday 7th of November 2018

Made this for my group of cancer survivors. Everyone had seconds & loved it!

moopbrown

Wednesday 7th of November 2018

Carol you made my day. Salute to all cancer survivors!

Karly

Sunday 19th of August 2018

What a gorgeous salad! Thanks for sharing!

moopbrown

Sunday 19th of August 2018

Thank U!