5 from 12 votes
Wild Rice Spinach Salad with Lemon-Garlic Dressing
This salad combines nutty cooked wild rice with fresh spinach, bell pepper, grape tomatoes, and corn, all tossed in a lemon-garlic dressing. The warm rice slightly wilts the spinach, creating a pleasing mix of textures and fresh flavors. Brightened by lemon juice and garlic, the dressing offers a light tang that complements the vegetables. This makes a satisfying salad that can serve as a side dish or a light main.
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
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.
Cup of Yum
Notes
- Adding lemon zest to the dressing boosts the citrus flavor.
Nutrition Information
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%)
Nutrition Facts
Serving: 8 side servings
Amount Per Serving
Calories 137
% 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.