Wild Rice Nori Wraps With Mango Salsa

Black food is kind of trendy now in 2017 so wanted to make something with black rice and nori sheets. It’s a super healthy meal idea and if you ask me – it’s delicious! Mango salsa can be served on its own as well or as a side dish with meat, fish or black bean spaghetti. Share with your friends if you like it as well!

Some health benefits of the ingredients

Nori seaweed

Seaweed is much more nutrient-dense than any land vegetables. The type of seaweed in Nori is red algae. Did you know that nori seaweed is loaded with B vitamins? Especially B12 which is usually found in meat. It’s also a great source of folate, magnesium, calcium, zinc, iron, selenium and iodine. Seaweed is also rich in omega-3 fatty acids wich are not found in land plants. Therefore it’s a great source of DHA and EPA as well as vitamin B12 for vegetarians.

Wild rice

Despite the name wild rice is actually a grass and it’s also known as Indian rice. It’s very nutrient-dense, high in protein, complex carbohydrates, antioxidants and fibre. Wild rice has a significant amount of vitamin C which is a great immune system booster while it fights against ageing. There’s no nitric oxide in wild rice.

Black rice

A number of antioxidants in black rice is about six times higher than in brown or white rice! Antioxidant work in our body to fight against oxidation and inflammation. Particularly flavonoids called anthocyanins work as strong antioxidants and they are important for brain function and might delay mental ageing. Vitamin E in black rice work also as an antioxidant but it’s also important for eye, skin and immune health.

Red lentils

Lentils are high protein food and therefore a great replacement for meat. They are great for digestive health and metabolism, as they high in both soluble and insoluble fibre. Lentils are also great for cell development and iron metabolism. They are rich in vitamin B5 (pantothenic acid), B6, folate and thiamine along with the minerals such as copper, manganese, iron, phosphorus and molybdenum.

Mango

Mango seems to be one of the nutrient richest fruits to consume! It’s rich in both, prebiotic and probiotic dietary fibre, which are super important for the health of our gut, body and most importantly, for the brain. Prebiotics and probiotics form a synbiotic, in the other words, prebiotics work as food for probiotics – live bacteria – enabling them to live.

Mango is also rich in vitamin C, vitamin A and various B vitamins like B6. The minerals in mango, such as iron, copper, magnesium and potassium, are important for building strong bones and teeth, blood, skin, hair, nerve function, muscle and for metabolic processes.

Antioxidant compounds like quercetin, isoquercitrin, astragalin, fisetin, gallic acid and methyl gallate, are a great immune booster and protects the body from various diseases. Mango helps to alkalize the body for the reason that it’s rich in tartaric acid, malic acid and traces of citric acid that primarily help in maintaining the alkali reserve of the body.

Nutrition

Calories

47754 cal

Fat

182 g

Carbs

9222 g

Protein

2526 g
Click Here For Full Nutrition, Exchanges, and My Plate Info

Serves 4-6 big wraps

Wild Rice Nori Wraps With Mango Salsa

30 minTotal Time

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Ingredients

    Mango Salsa:
  • 50g Baby spinac
  • 20g Cilantro
  • 1/2 Mango
  • 1 medium Shallot
  • 1 Tomato
  • 1/2 Red bell pepper
  • 2cm Red chili pepper
  • 1 Avocado
  • 100g Red lentils (cooked or canned)
  • 1 tablespoon Sesame seeds
  • 1/4 teaspoon Himalayan salt
  • Rice:
  • 200g Wild rice or black rice (cooked)
  • 1 tablespoon Sesame oil
  • 1 tablespoon Coconut amino (soy sauce alternative)
  • 1 teaspoon Apple cider vinegar

Instructions

  1. Cook the wild rice or black rice as instructed while preparing the salsa.
  2. Cook the red lentils as well if needed. I used canned "ready to use" lentils in this.
  3. Chop baby spinach, cilantro leaves, mango, shallot, tomato, red bell pepper and chili pepper in a food processor or by hand to a small pieces.
  4. The red lentils you can either put in the food processor or add later, however you prefer the texture better.
  5. Cut avocado separately to avoid too creamy texture of the salsa.
  6. Add sesame seeds and a pinch of Himalayan salt and mix.
  7. Season the drained rice with sesame oil, coconut amino sauce and apple cider vinegar.
  8. Place the rice on the top of a nori sheet and add mango salsa.
  9. Wrap and serve.
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