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Wild Rice Spinach Salad with Lemon-Garlic Dressing

A wild rice spinach salad made with crisp veggies and tossed in a light lemon-garlic dressing.

Prep Time
10 mins
Cook Time
10 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. fresh spinach
  • 8 oz. grape/cherry tomatoes
  • 1 orange bell pepper
  • 1 cup sweet corn, cooked (thawed, if frozen)
  • 3-4 green onions
  • Optional: white beans, fresh herbs
For the lemon-garlic dressing:
  • 3 Tbsp. fresh lemon juice (about 1 lemon*)
  • 1 garlic clove (minced)
  • 2 Tbsp. olive oil (optional)
  • 1/8 tsp. salt (more/less to taste)

Instructions

    Cup of Yum
  1. Rinse and cook rice according to package directions. (I use a ratio of 1 cup wild rice to 4 cups water.)
  2. 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.)
  3. Prepare the veggies: Dice bell pepper, slice green onions, halve/quarter the tomatoes, and roughly chop spinach. Place all veggies in a large bowl.
  4. 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.)
  5. Whisk the dressing again and pour over the salad. Toss to combine.
  6. Serve immediately, or chill covered in the fridge for an hour or more to further develop flavors.

Notes

  • *Lemon: You can also include lemon zest in the dressing for added flavor as well.

Nutrition Information

Calories 137kcal (7%) Carbohydrates 22g (7%) Protein 4g (8%) Fat 4g (6%) Saturated Fat 1g (5%) Polyunsaturated Fat 1g Monounsaturated Fat 3g Potassium 301mg (9%) Fiber 3g (12%) Sugar 3g (6%) Vitamin A 1702IU (34%) Vitamin C 33mg (37%) Calcium 25mg (3%) Iron 1mg (6%)

Nutrition Facts

Serving: 8side 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.