Pineapple Cucumber Red Rice Salad ~ WFPB ~ Oil-Free Recipe

A colorful refreshing and satisfying salad that’s all about the sweet zesty joy of juicy fresh pineapple. This healthy whole food plant-based dish is pretty enough for company and perfect for those looking for a sturdy make-ahead recipe.

WHY I LOVE IT

It’s simple. I love pineapple and this salad turns juicy sweet fresh or frozen pineapple into a satisfying side dish or light meal on the go. If I’m headed to a potluck, I can trust that this salad will show up looking pretty even if I made it a day earlier. In fact, the flavors get better after a day or so of being in the fridge in a sealed container. This is a flexible recipe with endless possibilities. Red rice is a lovely grain with a mild nutty flavor—off the beaten path without being weird or challenging. But if you don’t have or can’t get red rice, this recipe will work just as well with brown rice or any number of other grains. Red quinoa would be especially good as a rice substitute in this recipe.

WHAT’S RED RICE?

Red rice is a whole grain and, like all whole grains, it retains its bran and germ. What’s unique about red rice is that its bran has a reddish hue. Its ruddy bronze tone makes it a great choice when you’re looking for a visually appealing contrast with lighter ingredients. The reddish color which comes from anthocyanins, powerful antioxidants that are also found in berries, also gives it a slightly better nutrient profile than brown rice and many other grains. This type of rice is known for its nutty flavor and chewy texture ideal for salads.

FRESH OR FROZEN PINEAPPLE

Although this salad has many tasty and colorful ingredients, pineapple is the star of this show and dominates the flavor experience. For this reason I suggest going with the best pineapple you can get. I have nothing against canned fruits and veggies. In fact, I use them all the time. But I strongly recommend against using canned pineapple for this salad. Frozen pineapple that’s been thawed would be ok, however. Frozen fruit is always practical and can sometimes be less expensive.

CHOOSE A CUCUMBER

You can use any kind of fresh cucumber you like in this recipe. I like English and Persian cucumbers best because the thin peel is never bitter and the seeds are small and delicate. Regular big thick skinned American cucumbers would also work in this recipe. If I were to use a thick skinned cucumber in this salad, I’d probably peel it, but that’s a matter of personal preference. An unpeeled cucumber will have more nutrients but the peel can taste bitter. All cucumber varieties have similar nutritional benefits including vitamin K, vitamin C and antioxidants.

LIME JUICE TO TASTE

Lime juice pairs perfectly with the delicate sweetness of pineapple. But because pineapple is already quite acidic and limes can vary in acidity, I recommend starting with less lime juice, 2 to 3 tablespoons, then tasting your salad and deciding how much more lime juice to add. If you want things to be more acidic and don’t have any more limes, you can always add a little bit of light vinegar. Apple cider, rice or white wine vinegar would be great choices.

GRAIN ALTERNATIVES

This is the kind of recipe where many substitutions and adjustments are possible. You could view it as more of an inspiration than a strict set of instructions. I buy red rice from Lundberg Family Farms and although they often have this brand at my local stores, I prefer to order rice straight from them. You could easily use brown, black or wild rice instead of red rice. But I think my favorite grain alternative for red rice would be red quinoa because it’s very similar in color to red rice. Really any grain would work. Wheat berries or farro would be interesting whole grains to try. And if you don’t mind using a more processed grain, orzo or large pearl couscous would be very nice.

HERB ALTERNATIVES

Parsley instead of cilantro is always an easy and economical alternative, so that’s how I wrote this recipe. But you could get much more creative with herbs if you wanted to. Thai basil pairs amazingly with pineapple, though any kind of basil would be good. Mint would be lovely either by itself or mixed with other herbs. For an intriguing twist you could use fresh sage or tarragon. The possibilities are nearly endless!

PUTTING IT TOGETHER

Putting this salad together is easy. I like to begin by mixing the seasoning ingredients in the same large bowl where I plan to mix my salad. Starting with a little less lime juice is a good idea so you can taste your way to the right level of acidity. Begin by adding 2 to 3 tablespoons of lime juice, mustard, maple syrup, chili powder, smoked paprika and salt. Quickly mix these ingredients together with a wooden spoon or large silicone spatula to create a dressing. Then add the green onion and cilantro or parsley so that the flavors get a chance to start spreading into the dressing before the other ingredients arrive. Finally add everything else and combine. Now taste your salad and see how much more lime juice, if any, you’d like to add. You may also need to add a little more salt or maple syrup as per your taste preferences. It’s a good idea for this salad to be allowed to sit at least a little while before serving so that the flavors can mingle and develop.

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