Wild Rice and Summer Succotash Salad

Vegetarian
Vegan
Gluten Free
Dairy Free
Very Healthy
Health score
68%
Wild Rice and Summer Succotash Salad
45 min.
6
271kcal

Suggestions


Looking for a fresh and healthy dish to elevate your summer gatherings? Our Wild Rice and Summer Succotash Salad is a vibrant and nutritious option that is sure to impress your guests while catering to various dietary preferences. With its stunning array of colorful vegetables and wholesome ingredients, this salad is not only visually appealing but also rich in flavor and texture.

Imagine the nutty goodness of wild rice complemented by the tender green beans and sweet, creamy lima beans, all tossed in a zesty Dijon vinaigrette made with fresh herbs. The crunch of toasted slivered almonds adds an extra layer of delight, making each bite a delightful experience. Plus, this recipe is versatile—it works beautifully as a side dish, antipasti, or even a light snack.

In just 45 minutes, you can prepare a dish that serves six, packed with wholesome goodness and only 271 calories per serving. Being vegetarian, vegan, gluten-free, and dairy-free, this salad is a fantastic choice for any health-conscious eater. Whether you’re hosting a summer barbecue or just looking for a refreshing meal, the Wild Rice and Summer Succotash Salad will be a hit. Get ready to delight your taste buds and nourish your body with this delightful recipe!

Ingredients

  • 0.3 teaspoon pepper black freshly ground
  • cup celery finely chopped
  • 0.3 cup dijon mustard 
  • tablespoons olive oil extravirgin
  • tablespoons basil leaves fresh chopped
  • 0.3 cup flat-leaf parsley fresh chopped
  • 1.5 teaspoons thyme leaves fresh chopped
  • cup baby lima beans frozen
  •  garlic clove minced
  • cup cut green beans (1-inch) ()
  • tablespoons green onions chopped
  • 0.5 teaspoon kosher salt 
  • cup plum tomatoes diced
  • cup bell pepper red finely chopped
  • cup onion red finely chopped
  • 0.3 cup red wine vinegar 
  •  romaine lettuce leaves 
  • tablespoons slivered almonds toasted
  • cups water 
  • cup rice wild

Equipment

  • bowl
  • frying pan
  • sauce pan
  • whisk

Directions

  1. Combine first 9 ingredients in a small bowl, stirring well with a whisk. Gradually add oil to the vinegar mixture, stirring constantly.
  2. Bring 3 cups water to a boil in a medium saucepan.
  3. Add rice to pan. Cook, covered, 45 minutes or until tender.
  4. Drain.
  5. Place rice in a large bowl.
  6. Add 1/4 cup vinegar mixture; toss well. Cool.
  7. Cook green beans and lima beans in boiling water 4 minutes or until tender.
  8. Drain. Rinse with cold water; drain.
  9. Add beans, remaining vinegar mixture, bell pepper, celery, onion, and tomato to rice mixture; toss well. Line each of 6 plates with 1 lettuce leaf; top each serving with about 1 1/2 cups salad mixture.
  10. Sprinkle each serving with 1 1/2 teaspoons almonds.

Nutrition Facts

Calories271kcal
Protein13.29%
Fat33.82%
Carbs52.89%

Properties

Glycemic Index
85.67
Glycemic Load
12.18
Inflammation Score
-10
Nutrition Score
24.633043226988%

Flavonoids

Cyanidin
0.12mg
Catechin
0.06mg
Epigallocatechin
0.13mg
Epicatechin
0.03mg
Eriodictyol
0.01mg
Naringenin
0.29mg
Apigenin
5.89mg
Luteolin
0.63mg
Isorhamnetin
1.47mg
Kaempferol
0.42mg
Myricetin
0.46mg
Quercetin
7.13mg

Nutrients percent of daily need

Calories:271.21kcal
13.56%
Fat:10.63g
16.35%
Saturated Fat:1.32g
8.27%
Carbohydrates:37.4g
12.47%
Net Carbohydrates:29.99g
10.9%
Sugar:5.47g
6.08%
Cholesterol:0mg
0%
Sodium:353.91mg
15.39%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:9.4g
18.8%
Vitamin K:100.27µg
95.49%
Vitamin A:4119.1IU
82.38%
Vitamin C:50.25mg
60.91%
Manganese:0.96mg
48.21%
Fiber:7.42g
29.67%
Folate:114.52µg
28.63%
Magnesium:104.76mg
26.19%
Phosphorus:227.45mg
22.74%
Vitamin E:3.35mg
22.33%
Potassium:659.79mg
18.85%
Vitamin B6:0.37mg
18.5%
Copper:0.34mg
16.94%
Vitamin B3:3.16mg
15.82%
Zinc:2.36mg
15.76%
Iron:2.66mg
14.78%
Vitamin B2:0.25mg
14.43%
Vitamin B1:0.18mg
11.71%
Calcium:84.22mg
8.42%
Selenium:5.59µg
7.99%
Vitamin B5:0.68mg
6.81%
Source:My Recipes