Wild rice salad
User Reviews
5
Wild rice salad
Description
This Wild Rice Salad starts with cooking wild rice until tender but still slightly chewy, preserving its nutty texture. Fresh ingredients include diced red pepper and celery for crunch, chopped parsley for herbaceous notes, and grated beet for subtle earthiness. Dried tart cherries, apricots, and dates add bursts of natural sweetness, while roasted sunflower seeds introduce a roasted, nutty crunch.
The lemon juice, olive oil, Dijon mustard, crushed garlic, salt, and black pepper vinaigrette brightens the salad with acidity and seasoning, tying the varied components together. The salad can be served at room temperature or cooled, making it convenient for make-ahead meals or gatherings.
This combination makes for a hearty, nutrient-rich salad with contrasting textures and flavors, with the wild rice serving as a chewy base and the fruits and vegetables providing fresh, sweet, and tart accents.
Ingredients
- ½ cup wild rice
- ½ red pepper
- 2 ribs celery
- ¼ cup parsley chopped
- 4 oz beets approx - 1 small beet, raw, grated
- 3 tablespoon sunflower seeds - suggest roasted unsalted
- ¼ cup tart cherries - recommend Fruit Bliss
- 10 dried apricot recommend Fruit Bliss
- 8 dates - recommend Fruit Bliss deglet nour
For the vinaigrette:
- ¼ cup lemon juice
- ¼ cup olive oil
- ½ teaspoon Dijon mustard
- 1 clove garlic crushed
- salt
- black pepper
Instructions
- Cook the wild rice according to packet instructions - I find approx 1 ¼ cups water with the ½ cup rice, brought to a bowl and simmered for approx 40 minutes works well. Cook until tender but still nutty rather than overly soft and bursting open.
- Meanwhile, dice the pepper, slice the celery and chop the parsley. Coarsely grate the beet and measure out the sunflower seeds and cherries. Roughly chop the apricots (around in quarters) and dates (around 6 pieces per date).
- When wild rice is cooked, remove from heat. Whisk or shake together in a little jar the ingredients for the vinaigrette. Pour over the cooked rice and mix through. Let cool a little then add all of the other ingredients. Mix well and serve room temperature or cool. This salad works well made ahead.
Nutrition Information
Show DetailsNutrition Facts
Serving: 2as
Amount Per Serving
Calories 745 kcal
% Daily Value*
| Calories | 745kcal | 37% |
| Carbohydrates | 101g | 34% |
| Protein | 14g | 28% |
| Fat | 35g | 54% |
| Saturated Fat | 4g | 20% |
| Sodium | 108mg | 5% |
| Potassium | 1340mg | 29% |
| Fiber | 13g | 52% |
| Sugar | 55g | 110% |
| Vitamin A | 3720IU | 74% |
| Vitamin C | 64.3mg | 71% |
| Calcium | 102mg | 10% |
| Iron | 4.4mg | 24% |
* Percent Daily Values are based on a 2,000 calorie diet.
User Reviews
Overall Rating
5
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