Arugula Wild Rice Salad Recipe
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Unrated
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Prep Time
5 mins
-
Cook Time
40 mins
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Total Time
45 mins
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Servings
6 servings
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Calories
367 kcal
Arugula Wild Rice Salad Recipe
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This arugula wild rice salad has it all: peppery arugula and a mix of invigorating fresh herbs make a bright and refreshing base. Add the sweetness of grapes, the satisfying crunch of toasted almonds, the creaminess of tangy goat cheese, and the nuttiness of wild rice. Drizzle over an insanely good tangy lemon poppyseed dressing and you've got yourself an easy salad that celebrates taste AND nutrition!
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Ingredients
Arugula Wild Rice Salad
- 1 cup wild rice
- 5 ounces arugula baby
- 1 cup grapes halved
- ⅓ cup almonds chopped, toasted
- ¼ cup goat cheese
- 2 tablespoons mint each
- 2 tablespoons dill
- 2 tablespoons basil
Lemon Poppy Seed Dressing
- lemon about ⅓ cup, juice of 1 ½
- 2 teaspoons Dijon mustard each
- 2 teaspoons honey each
- sea salt a good pinch
- ½ cup olive oil
- 1 tablespoon poppy seeds
Instructions
- Place the wild rice in a medium-sized pot with 3 cups of cold water. Bring to a boil over high heat then reduce the heat to medium-low. Simmer the rice, covered, for 40-60 minutes. (The cooking time can vary widely.) Check the rice after 40 minutes. It is done when many of the kernels have burst open. Remove the lid and let the water evaporate before removing the rice from the heat and letting it cool.
- While the rice is cooking, make the salad dressing. In a medium-sized bowl, whisk the lemon juice, dijon, honey, and sea salt. Continue to whisk while slowly adding the oil. The dressing will turn creamy. Whisk in the poppy seeds.
- Add the arugula, grapes, almonds, goat cheese, and the herbs to a large salad bowl. Add the cooked and cooled wild rice. Pour about ½ the dressing over the salad and toss. Serve right away.
Notes
- If you double the rice you can make this salad twice in one week and use the rest of the dressing. Otherwise, use the remaining dressing on any green salad.
Nutrition Information
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Serving
1 serving = ⅙ of the recipe
Calories
367kcal
(18%)
Carbohydrates
30g
(10%)
Protein
9g
(18%)
Fat
25g
(38%)
Saturated Fat
4g
(20%)
Polyunsaturated Fat
4g
(24%)
Monounsaturated Fat
16g
(80%)
Trans Fat
1g
(50%)
Cholesterol
4mg
(1%)
Sodium
70mg
(3%)
Potassium
337mg
(7%)
Fiber
4g
(16%)
Sugar
8g
(16%)
Vitamin A
717IU
(14%)
Vitamin C
9mg
(10%)
Calcium
105mg
(11%)
Iron
2mg
(11%)
Nutrition Facts
Serving: 6servings
Amount Per Serving
Calories 367 kcal
% Daily Value*
| Serving | 1 serving = ⅙ of the recipe | |
| Calories | 367kcal | 18% |
| Carbohydrates | 30g | 10% |
| Protein | 9g | 18% |
| Fat | 25g | 38% |
| Saturated Fat | 4g | 20% |
| Polyunsaturated Fat | 4g | 24% |
| Monounsaturated Fat | 16g | 80% |
| Trans Fat | 1g | 50% |
| Cholesterol | 4mg | 1% |
| Sodium | 70mg | 3% |
| Potassium | 337mg | 7% |
| Fiber | 4g | 16% |
| Sugar | 8g | 16% |
| Vitamin A | 717IU | 14% |
| Vitamin C | 9mg | 10% |
| Calcium | 105mg | 11% |
| Iron | 2mg | 11% |
* Percent Daily Values are based on a 2,000 calorie diet.
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