If you’re looking for a quick, nourishing lunch that’s genuinely satisfying, this is it. With 9 unique plants, 28 g of protein, and 18 g of fiber per serving, it’s one of my favourite salads to make when I want something that feels as good as it tastes, and that truly supports my longevity goals.
Black rice earns its nickname “forbidden rice” from ancient China, where it was reserved exclusively for royalty and the elite, believed to promote longevity and good health. It turns out they were onto something. Black rice gets its deep, dramatic colour from anthocyanins, the same powerful antioxidants found in blueberries and blackberries. These compounds help neutralise free radicals, reduce inflammation, and are linked to improved heart and brain health over time. It also offers more fiber and protein than white or brown rice, making it one of the most nutritionally dense grains you can reach for. Luckily, we can all get it now!
The combination of edamame and black rice is so good together, and the zesty lime, ginger, and tamari dressing just brings everything to life. I love pairing it with some kimchi or Japanese pickles on the side, too. The fermented flavours work so well with this salad, and it’s a great extra boost for your gut health.
Between the antioxidant-rich black rice, the plant diversity, and the fiber supporting a healthy gut microbiome, this salad is definitely a winner. And if you cook a big batch of grains at the start of the week (which I highly recommend to make lunches come together so much more quickly), this is ready in under 15 minutes. Simple, gorgeous, and built to nourish.
Ingredient notes
- Black rice (forbidden rice): This is where the gorgeous deep purple color comes from. Black rice has a slightly nutty, chewy texture and is loaded with antioxidants. Cook a big batch at the start of the week and use it throughout.
- Edamame: One of my favourite sources of plant protein right now. It contains 18.5 g of protein per cup, it’s super affordable (about $1.20 per serving), and the prep is as easy as it gets. Just let it thaw on the counter or cover with warm water for a couple of minutes. Buy the shelled kind if you’re using it in salads, it’s a huge time saver.
- Avocado: Adds creaminess and healthy fats. Dice it just before serving so it stays fresh.
- The dressing: Lime juice and zest, fresh garlic, ginger, chilli flakes, tamari, sesame oil, and a touch of maple syrup. Bright, zesty, and so good. Make a double batch and keep it in the fridge for the week.
How to make this recipe
This salad is incredibly simple to put together. Start by whisking all the dressing ingredients in a small bowl or jar.
Then add the black rice, edamame, avocado, cucumber, coriander, and sesame seeds to a large bowl.
Pour the dressing over, toss to combine, and it’s ready.
The full recipe with measurements is in the recipe card below.
Tips and variations
- Batch cook your grains. Cook a big batch of black rice at the start of the week (keeps for 5 days in the fridge), and this becomes a 15-minute meal.
- Buy shelled edamame. Unless you’re snacking on them, shelled is so much easier to work with in salads and stir-fries.
- Serve with kimchi. It pairs so well with the zesty dressing and adds a great probiotic boost for your gut health.
- Not a coriander fan? Swap it for fresh mint, it works beautifully here, or you could even do half and half.
- Make it ahead. Store the components separately in the fridge and combine when ready to eat. The dressing keeps for up to 5 days.
TLDR
A 15-minute gut-loving salad with 28 g of protein and 18 g of fiber per serving. Whisk the dressing, combine everything in a bowl, and done. Serve with kimchi for an extra boost.
Frequently asked questions
- Can I make this salad ahead of time? Yes! Store all the components separately in the fridge and combine just before eating. The dressing keeps for up to 5 days. Add the avocado fresh when serving.
- What can I use instead of black rice? Any cooked grain works here. Brown rice, quinoa, or farro are all great options.
- Is this salad gluten-free? Yes, as long as you use gluten-free certified tamari instead of regular soy sauce. Most tamari is certified gluten-free, but always check the label to be sure.
- Where can I find black rice? Most supermarkets carry it in the health food or grain aisle. It’s also widely available online. It may be labelled as “forbidden rice”.
- Can I add more protein? The salad already contains 28 g of protein per serving from the edamame. If you’d like more, pan-fried tofu or tempeh makes a great addition.
- If you like this recipe, you’ll also love our Sticky Gochujang Broccoli Tofu Bowl, and Spring Roll Salad Jars.
Edamame & Forbidden Rice Salad
Equipment
Ingredients
- 1.5 cups (290 g) black rice - already cooked and cooled
- 2 cups (310 g) frozen shelled edamame - thawed
- 1 avocado - diced
- 2 small cucumbers - diced
- 1 cup (16 g) cilantro - finely chopped
- 1 tbsp (10 g) sesame seeds
Dressing
- 1 lime - juice and zest
- 1 garlic cloves - minced
- 1 tbsp (6 g) fresh ginger - minced
- ½ tsp (1 g) red chili flakes
- 1 tbsp (15 ml) tamari
- ½ tbsp (8 ml) sesame oil
- 1 tbsp (15 ml) maple syrup
Instructions
- Prepare the dressing: In a small bowl, combine the lime juice and zest, minced garlic, minced ginger, chili flakes, reduced-sodium tamari, sesame oil, and maple syrup. Whisk until fully incorporated and set aside.
- Assemble the salad: In a large bowl, combine the black rice, edamame, avocado, cucumber, and cilantro. Pour the dressing over and toss gently to coat. Transfer to serving bowls and finish with a sprinkle of sesame seeds. Enjoy!
Notes
Video
Per Serving/Portion
Straight from your kitchens.
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I made this salad for lunch today and it was awesome. I will definitely make it again. I also like that it would be so easy to change out vegetables and/or rice depending what needed to be used up in the fridge at the end of the week. Thank you so much for sharing.
Wendy, I’m so happy to hear that. Thank you so much for sharing, and you’re absolutely correct. This is super versatile; you could use any leftover rice or whole grain you have in the fridge. I think it would be so good with quinoa and any bits and pieces of veggies. Let us know if you if you try any other combo ❤️
Hi Sarah. What’s a good substitute for cilantro that will compliment the ingredients ?
Fresh mint would be lovely 😊
This is a very beautiful and absolutely delicious salad. I’ve never had anything like it. I made it for 4 adults and everyone loved it. I will definitely be making this again and again – it’s also pretty easy to put together.
Thank you so much for sharing, Kelly. I’m so happy you loved it ❤️
Delicious!! Added your trademark pickled onions too 🙂
Hi Gretchen, so happy you loved it! Great idea to add the pickled onions!
Why is it called Forbidden rice? Looks amazing by the way and I love your recipes 🙂
Forbidden rice is another name for black rice. In ancient China, it was said to be reserved for emperors and royalty because it was considered so special and full of health benefits, while ordinary people weren’t allowed to eat it. That’s how it got the name “forbidden rice.” These days it’s available to everyone, and it’s loved for its deep color, nutty flavor, and high nutrient content, especially the antioxidant anthocyanin. Hope you love it!
I made this and it was yummy!
So happy you enjoyed it Firoza! Thank you for sharing 💚
Made this tonight! I increased the lime zest and juice and added other herbs from my garden (lemon balm, parsley and arugula) and it was super delicious! thank you!
Sounds like you have a wonderful garden Blair! Thanks for sharing your tips, I’m so glad you enjoyed the recipe 💚
Thank you for sharing this recipe.
Thank you Tina 💕
I love this salad and I usually add in some chopped up Satay Tofu as well. I make it at least once a week when I have left over black rice .
That sounds like a delicious addition 💚
This looks so good! (like all of the recipes on this webside:)) Will definetely be trying it out very soon.
I do have one question though, since I am not sure how many grams of dry rice 292,5 grams of cooked forbidden rice is equivalent too and can’t seem to find the anwer when googling it…
So happy you’re enjoying the recipes 🙂 Rice usually almost triples in size once cooked, so about 100g dry! Hope you love this one too 🙂
What a great salad recipe!!! I can’t wait to try it!!
Do you cook black rice the same way as regular white rice? Also what are some good subs for the black rice?
Yes, similar cooking technique, but it takes longer, like brown rice would! 🙂 You could use white rice (round one, such as sushi, would be especially awesome here!) or even quinoa. Hope you love it!
I am new to your website where I just discovered your amazing Forbidden Rice and Edamame salad. The only thing I can add is that I made the recipe for 2 and there will be enough left over for at least 2 more servings! It’s seriously delicious…
I’m so happy you like it 😊 Serving size are definitely suggestive, I always create my salads to be very filling and have a generous serving size 🥰