Wild Rice Spinach Salad with Lemon-Garlic Dressing
User Reviews
5
-
Prep Time
10 mins
-
Cook Time
45 mins
-
Total Time
55 mins
-
Servings
8 side servings
-
Calories
137 kcal
-
Course
Salad
-
Cuisine
Vegan, gluten-free
Wild Rice Spinach Salad with Lemon-Garlic Dressing
Description
Wild Rice Spinach Salad with Lemon-Garlic Dressing brings together hearty wild rice and fresh garden vegetables such as grape tomatoes, bell pepper, and corn. The rice is cooked separately and combined immediately while hot to gently wilt fresh spinach leaves, balancing hearty and tender textures. A simple dressing of fresh lemon juice, minced garlic, olive oil, and salt brightens the salad with acidity and aromatics. Optional herbs and white beans can add extra depth and protein.
The vegetables provide crisp, juicy contrast to the chewy rice, while the lemon-garlic dressing offers a zesty note that ties the flavors together. This method needs no complicated cooking techniques, focusing on fresh ingredients and flavor balance.
This salad can be served right after preparation, or chilled to develop flavors further, making it versatile for meals or gatherings. The lemon-garlic dressing allows for adjustment in acidity and seasoning based on preference, and adding lemon zest can enhance citrus aroma.
Ingredients
- 1 cup wild rice (uncooked)
- 3 oz. spinach fresh
- 8 oz. grape tomatoes or cherry tomatoes
- 1 bell pepper orange
- 1 cup corn thawed, if frozen, sweet, cooked
- 3-4 green onions
- White beans optional
- fresh herbs optional
For the lemon-garlic dressing:
- 3 Tbsp. lemon juice about 1 lemon, fresh
- 1 garlic minced, clove
- 2 Tbsp. olive oil (optional)
- 1/8 tsp. salt (more/less to taste)
Instructions
- Rinse and cook rice according to package directions. (I use a ratio of 1 cup wild rice to 4 cups water.)
- Meanwhile, make the dressing: In a small bowl, whisk together all dressing ingredients and set aside. (Add some dried or fresh herbs if you'd like.)
- Prepare the veggies: Dice bell pepper, slice green onions, halve/quarter the tomatoes, and roughly chop spinach. Place all veggies in a large bowl.
- When rice is done cooking, drain any excess water and immediately add to the large veggie bowl. Toss to combine. (The heat from the rice will slightly wilt the spinach.)
- Whisk the dressing again and pour over the salad. Toss to combine.
- Serve immediately, or chill covered in the fridge for an hour or more to further develop flavors.
Notes
- Adding lemon zest to the dressing boosts the citrus flavor.
Nutrition Information
Show DetailsNutrition Facts
Serving: 8side servings
Amount Per Serving
Calories 137 kcal
% Daily Value*
| Calories | 137kcal | 7% |
| Carbohydrates | 22g | 7% |
| Protein | 4g | 8% |
| Fat | 4g | 6% |
| Saturated Fat | 1g | 5% |
| Polyunsaturated Fat | 1g | 6% |
| Monounsaturated Fat | 3g | 15% |
| Potassium | 301mg | 6% |
| Fiber | 3g | 12% |
| Sugar | 3g | 6% |
| Vitamin A | 1702IU | 34% |
| Vitamin C | 33mg | 37% |
| Calcium | 25mg | 3% |
| Iron | 1mg | 6% |
* Percent Daily Values are based on a 2,000 calorie diet.
User Reviews
Overall Rating
5
You'll Also Love
