Rice salad: recipes with superfoods

The rice salad is a simple recipe and easy to prepare and consists of seasoning the rice with the ingredients you like most.

There are “vegetarian” versions with a mix of colorful and nutritious favorite vegetables (strictly seasonal), cooked, raw or pickled. "Marinare" versions for those who love fish, adding for example tuna, shrimp, salmon, surimi and much more... but even diced chicken, turkey or cooked ham are ingredients that lend themselves very well to this type of preparation.

It is a typically summer dish, ideal for a last minute dinner on the terrace, a fresh lunch on the beach or for a quick lunch break at work.

In short, there is something for all tastes and alongside the simpler versions we can certainly also experiment with more original and creative versions with the use of superfoods!

Why use superfoods?

I superfoods are foods characterized by an exceptional density of micronutrients and for this reason they would confer benefits for the health of our organism.

Inserting these “superfoods” is an extra help to integrate precious nutrients into your diet, positively influencing the physiological functions of our body to maintain and improve our state of health.

In fact, it is increasingly clear how a healthy and balanced diet can positively influence the health of our body.

Furthermore, they give creativity and an intense flavor to every dish, transforming even the simplest recipe into something original and colourful!

Today we'll see how to use some superfoods in the preparation of a very popular summer recipe, rice salad!

3 rice salad recipes with superfoods

Here are some examples of rice salad recipes with superfoods:

1. Green rice with spirulina, avocado and tomato

Spirulina, or Arthrospira platensis, is a species belonging to the Cyanobacteria class, it can be found either in the form of convenient tablets or in a more practical powder to use as a spice in the kitchen. It has a characteristic dark green color with blue reflections due to the phycocyanin pigment and a particular "umami" flavor.

Spirulina is considered the food of the future since it has a high nutritional value, contains important vitamins, mineral salts and has a high protein content. Furthermore, it has antioxidant properties and has a supporting and restorative action.

Organic spirulina powder is used in the preparation of drinks, smoothies, but also as a seasoning for vegetables and salads.

This recipe can be prepared in both risotto and cold rice versions and is considered a delicate single dish.

Ingredients (for 2 people):

• 200 g of rice (brown, basmati or other)
• EVO oil to taste
• 100 g ripe avocado
• 1 teaspoon of spirulina powder NaturaleBio
• Diced tomato
• Diced avocado
• Parsley
• Sale

Preparation:

Put a pan with plenty of water on the heat, once it comes to the boil, pour in the rice.

While the rice is cooking, prepare the seasoning.

Peel the avocado and remove the stone, then with the help of a fork mash it until you reach a dense and creamy mixture.

Add salt, parsley and spirulina powder and mix carefully until all the ingredients are well incorporated.

When the rice is cooked, drain it and add the seasoning, mixing carefully.

Now you can season it with the tomatoes and avocado that you had previously diced.

This recipe is perfect for those who follow a vegan diet, but you can also add salmon or chicken which pairs perfectly with the dish!

2. Black rice with chickpeas, moringa and goat cheese

The Moringa in powder form is obtained from the leaves of the Moringa Oleifera tree which are ground, transforming them into a powder of a bright green color and scent herbaceous.

It is one of the most nutritious plants in the world, it contains an incredible amount of nutrients such as vitamins, minerals and the amino acids we need.

Moringa powder is very versatile and lends itself to the most varied combinations and combinations, it can be used in the preparation of desserts and biscuits, it can be added to drinks and smoothies or it can be used as a spice added to savory dishes, on vegetables, roasts and potatoes.

This recipe is really rich in flavor and very original!

Ingredients (for 2 people):

• 160 g of Venere rice
• 120 g of boiled chickpeas
• 80 g goat's cheese (if you prefer chilli)
• 1 tablespoon of moringa powder NaturaleBio
• 1 clove of garlic
• ½ teaspoon powdered ginger
• Salt and oil to taste

Preparation:

Cook the Venere rice in abundant boiling salted water together with the ginger.

Fry the chickpeas in a pan with a pinch of garlic for a few minutes.

Remove from the heat and add the diced cheese.

Drain the rice and season it with the chickpeas and goat cheese, adding raw EVO oil and leave to cool.

Complete the dish by sprinkling the moringa powder.

3. Rice with vegetables flavored with matcha tea

The Matcha is a powdered green tea grown in Japan. It has a bright green color and an intense and particular taste, similar to some vegetables.

It is a fine tea, whose preparation as tea represents a real ceremonial in Japan.

Rich in antioxidants, i.e. precious molecules capable of protecting the body's tissues as they manage to prevent chemical reactions that lead to the formation of harmful compounds.

Matcha green tea contains an important class of antioxidants, catechins.

Here's a fresh and colorful rice salad recipe!

Ingredients (for 2 people):

• 210 g of rice
• 150 red and yellow peppers
• 80 g of carrots
• 80 courgettes
• 50 g of celery
• 1 teaspoon of NaturalBio matcha powder
• Basil
• Laurel
• EVO oil
• Salt to taste

Preparation:

Put the water on the heat and wait for it to boil, leaving the bay leaf to infuse, add the matcha, pour in the rice and leave to cook.

In the meantime, wash and clean the vegetables, then cut them into equally sized cubes.

Brown them in a pan with a drop of oil, add carrots and celery first, then the peppers and finally the courgettes so they cook evenly.

Once cooked, remove them from the heat and add plenty of fresh basil.

Once ready, drain the rice and add the vegetables and season with a drop of raw EVO oil.