Anti-Inflammatory Curried Rice Salad with Fruits and Herbs

They say an apple a day keeps the doctor away, but this vibrant Curry Rice Salad, with its perfect blend of circulation-boosting ingredients, might just keep the cardiologist away, too! While medication certainly has its place in managing circulation issues, the foods we eat play a crucial role in maintaining healthy blood flow. This recipe combines some of nature's most powerful circulation-enhancing ingredients into a delicious, colorful dish that's perfect for any season.

The marriage of earthy turmeric, warming ginger, and fragrant curry creates not just an explosion of flavor but also a powerful anti-inflammatory base. Combined with the tartness of Granny Smith apples and the sweet burst of golden raisins this dish delivers both nutrition and satisfaction in every bite.

Ingredients (Serves 8)

• 1½ cups uncooked brown basmati rice

• 3 cups low-sodium vegetable broth

• 2 tbsp olive oil

• 2 tbsp curry powder

• 1 tsp turmeric powder

• 1 tsp ground ginger

• ½ tsp freshly ground black pepper

• 4 green onions, thinly sliced

• 1 Granny Smith apple, diced

• ½ cup golden raisins

• ⅓ cup walnuts

• ½ cup fresh parsley, chopped

• 1 cup Greek yogurt

• 2 tbsp extra virgin olive oil

• 1½ tbsp lemon juice

• ½ tsp salt (or to taste)

Instructions

1. Rinse the brown basmati rice thoroughly under cold water until the water runs clear.

2. In a medium saucepan, heat 2 tablespoons of olive oil over medium heat. Add curry powder, turmeric, ginger, and black pepper. Sauté for 1 minute until fragrant.

3. Add the rinsed rice to the spice mixture and stir to coat evenly. Pour in the vegetable broth and bring to a boil.

4. Reduce heat to low, cover, and simmer for 35-40 minutes or until rice is tender and liquid is absorbed. Remove from heat and let stand, covered, for 10 minutes.

5. Fluff the rice with a fork and spread on a large baking sheet to cool completely. Place in the refrigerator for at least 2 hours or overnight.

6. In a small bowl, whisk together Greek yogurt, 2 tablespoons olive oil, and lemon juice until smooth.

7. In a large bowl, combine the cooled rice, half of the sliced green onions, diced apple, golden raisins, and most of the parsley.

8. Fold in the yogurt dressing and season with salt to taste.

9. Top with remaining green onions, parsley, and walnuts just before serving.

Optional Modifications

• Add 1 can of chickpeas (drained and rinsed) for extra protein and fiber

• Include ½ cup cooked lentils for additional circulation benefits

• Swap golden raisins for dried cranberries if raisins not available

• Add diced cucumber for extra freshness and crunch

Storage Tips

• Store in an airtight container in the refrigerator for up to 3 days

• For best results, add fresh herbs and nuts just before serving

• If making ahead, reserve some dressing to refresh the salad before serving

This vibrant rice salad isn't just a feast for your eyes—it's a celebration of ingredients known to support healthy circulation. Combining whole grains, fresh fruits, and anti-inflammatory spices makes it a perfect choice for a light dinner or a stunning side dish. And, the gentle warmth of the curry and ginger, paired with the natural sweetness of fruits, creates a satisfying meal that may even help you drift off to a peaceful sleep, thanks to the complex carbohydrates and circulation-supporting nutrients.

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