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Curried Golden Beets with Black Rice and Baby Chard

Serves 6.


    Curried Golden Beets with Black Rice and Baby Chard

    The lovely nutty flavour of black rice pairs beautifully with a curried citrus vinaigrette. This dish is also excellent served with cooked chicken breasts. Grapes are used here, but feel free to try mango or papaya chunks for a lovely addition.


    What is black rice?

    Black rice, also known as forbidden or purple rice, is richer in antioxidants than blueberries and high in iron, vitamin E, and fibre. Its mild and nutty flavour even lends itself to desserts such as rice pudding made with coconut milk.


    Curried Golden Beets with Black Rice and Baby Chard


    • 2 medium-sized golden beets, trimmed, with root intact
    • 1 cup (250 mL) black rice, rinsed and drained
    • 1/4 tsp (1 mL) salt
    • 2 cups (500 mL) baby Swiss chard, washed and spun dry
    • 1/4 cup (60 mL) unblanched sliced almonds, toasted
    • 1/3 cup (80 mL) seedless green grapes, halved
    • Cilantro, for garnish
    • 1/4 cup (60 mL) extra-virgin olive oil
    • 2 Tbsp (30 mL) lime juice
    • 2 tsp (10 mL) Dijon mustard
    • 2 to 3 tsp (10 to 15 mL) curry powder, to taste
    • 1 tsp (5 mL) liquid honey
    • 1/4 tsp (1 mL) salt
    • Freshly ground black pepper, to taste
    • Pinch hot red pepper flakes


    Per serving:

    • calories159
    • protein3g
    • fat11g
      • saturated fat2g
      • trans fat0g
    • carbohydrates13g
      • sugars5g
      • fibre2g
    • sodium170mg



    Place beets in medium-sized saucepan and cover with water. Bring to a boil. Reduce heat to medium and gently boil until beets are tender but still slightly firm when pierced with skewer. Drain and cool. Peel and dice into 1/2 in (1.25 cm) cubes. Place in bowl. Set aside.


    Place rice in medium-sized saucepan along with 3 cups (750 mL) water and salt. Bring to a boil. With lid slightly ajar, cook over medium heat until rice is tender but still has a little bite, about 35 to 40 minutes. When rice is tender, drain well and spread on baking sheet to cool slightly. Transfer to bowl.


    Combine dressing ingredients in bowl and whisk until thoroughly blended. Drizzle 2 Tbsp (30 mL) dressing over beets and add chard. Gently toss to coat. Drizzle remaining dressing over rice and toss to coat. Arrange rice on serving platter, and spoon beets and chard over top. Sprinkle with almonds and grapes, and garnish with cilantro. Serve at room temperature.



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