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Wild Rice & Roasted Beet Salad
Use both the beets and their tops for this delicious Wild Rice & Roasted Beet Salad.
Prep Time
10 mins
Cook Time
10 mins
Total Time
1 hr
Servings: 6 servings
Calories: 229 kcal
Course:
Salad
Cuisine:
American , Canadian
Ingredients
Salad
- 1 cup wild rice
- 2 cups water
- 3 medium beets roasted, cooled, and cut into bite sized pieces
- 1 tablespoon olive oil
- 1 carrot grated (or you can use a veggie peeler to make carrot ribbons instead)
- 1 cup beet greens ribs removed and leaves chopped
- ¼ cup chopped walnuts toasted
- ½ cup chopped fresh parsley
Dressing
- 2 tablespoon extra virgin olive oil
- 2 tbsp. apple cider vinegar
- 2 tbsp. maple syrup
- 1 garlic clove minced
- 2 teaspoon fresh thyme leaves
- salt and pepper to taste
Instructions
- Put wild rice and water into a pot with a tight-fitting lid on high heat. Bring to a boil, then turn heat to low and allow to simmer for 40-50 minutes. Remove from heat and allow it to cool.
- Preheat oven to 425 degrees.
- Trim and peel beets, Reserving the greens
- Cut beets into quarters, and lightly oil them with olive oil.
- Wrap beets loosely in foil, & put the foil package on a baking sheet.
- Roast 40-50 minutes, or until beets are fork-tender. Remove from foil and allow to cool.
- Toast walnuts in a non-stick pan over low heat while the beets and rice are cooking. Toss them every few minutes and remove from heat after about 15 minutes
- Allow beets and rice to cool. In a large bowl, toss all ingredients together with the dressing. Serve immediately, or chill in the fridge for later.
Cup of Yum
Notes
- *Rice directions can vary; follow your package directions
Nutrition Information
Serving
1serving
Calories
229kcal
(11%)
Carbohydrates
29g
(10%)
Protein
5g
(10%)
Fat
10g
(15%)
Saturated Fat
1g
(5%)
Sodium
63mg
(3%)
Potassium
388mg
(11%)
Fiber
3g
(12%)
Sugar
7g
(14%)
Vitamin A
2545IU
(51%)
Vitamin C
11.7mg
(13%)
Calcium
42mg
(4%)
Iron
1.5mg
(8%)
Nutrition Facts
Serving: 6servings
Amount Per Serving
Calories 229
% Daily Value*
| Serving | 1serving | |
| Calories | 229kcal | 11% |
| Carbohydrates | 29g | 10% |
| Protein | 5g | 10% |
| Fat | 10g | 15% |
| Saturated Fat | 1g | 5% |
| Sodium | 63mg | 3% |
| Potassium | 388mg | 8% |
| Fiber | 3g | 12% |
| Sugar | 7g | 14% |
| Vitamin A | 2545IU | 51% |
| Vitamin C | 11.7mg | 13% |
| Calcium | 42mg | 4% |
| Iron | 1.5mg | 8% |
* Percent Daily Values are based on a 2,000 calorie diet.