Wild Rice, Farro, and Tangerine Salad

Vegetarian
Vegan
Dairy Free
Health score
6%
Wild Rice, Farro, and Tangerine Salad
45 min.
8
253kcal

Suggestions


Discover the vibrant flavors of our Wild Rice, Farro, and Tangerine Salad, a delightful dish that perfectly balances nutrition and taste. This vegetarian, vegan, and dairy-free recipe is not only a feast for the eyes but also a wholesome addition to any meal. With its unique combination of nutty farro and earthy wild rice, this salad is a celebration of textures and flavors that will leave your taste buds dancing.

The bright, citrusy notes of tangerines add a refreshing twist, making this salad an ideal choice for a light lunch, a side dish at dinner, or even a zesty starter for your next gathering. Packed with wholesome ingredients, each serving contains just 253 calories, making it a guilt-free indulgence that you can enjoy any time of the day.

Ready in just 45 minutes, this salad is perfect for busy weeknights or leisurely weekend meals. The preparation is simple, allowing you to focus on the joy of cooking and the pleasure of sharing delicious food with friends and family. Whether you’re looking to impress guests at a dinner party or simply want to treat yourself to something special, this Wild Rice, Farro, and Tangerine Salad is sure to become a favorite in your culinary repertoire.

Ingredients

  • servings pepper black freshly ground
  • cup farro 
  • servings kosher salt 
  •  spring onion green thinly sliced
  •  1 tangerine 
  • sprigs thyme leaves divided
  • cups vegetable broth low-sodium divided
  • 0.3 cup vegetable oil 
  • cup rice wild

Equipment

  • bowl
  • sauce pan
  • knife
  • whisk

Directions

  1. Bring 2 thyme sprigs, 2 cups broth, and 1 cup water to a boil in a medium saucepan.
  2. Add a pinch of salt, then rice; reduce heat to medium-low and cover. Cook until liquid is absorbed and rice is tender, 40–45 minutes.
  3. Remove thyme and let cool.
  4. Drain, if needed.
  5. Meanwhile, cook farro in another medium saucepan, using remaining 2 thyme sprigs, 2 cups broth, and 1 1/2 cups water and cooking 35–40 minutes.
  6. Using a sharp knife, cut all peel and white pith from tangerines; discard. Working over a large bowl, cut between membranes to release segments, placing segments in a small bowl. Squeeze juice from membranes into large bowl (you should have about 1/2 cup juice); discard membranes.
  7. Whisk oil into tangerine juice in large bowl; season with salt and pepper.
  8. Add tangerine segments, wild rice, farro, and scallions and toss gently to coat; season with more tangerine juice, if desired.

Nutrition Facts

Calories253kcal
Protein9.8%
Fat25.63%
Carbs64.57%

Properties

Glycemic Index
25.88
Glycemic Load
9.95
Inflammation Score
-7
Nutrition Score
10.829565214074%

Flavonoids

Hesperetin
3.49mg
Naringenin
4.41mg
Apigenin
0.01mg
Luteolin
0.23mg
Kaempferol
0.08mg
Quercetin
0.64mg

Nutrients percent of daily need

Calories:253.12kcal
12.66%
Fat:7.48g
11.5%
Saturated Fat:1.15g
7.21%
Carbohydrates:42.39g
14.13%
Net Carbohydrates:35.7g
12.98%
Sugar:6.01g
6.68%
Cholesterol:0mg
0%
Sodium:199.35mg
8.67%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:6.43g
12.86%
Manganese:0.64mg
32.25%
Fiber:6.69g
26.75%
Vitamin K:26.04µg
24.8%
Vitamin C:13.68mg
16.58%
Magnesium:62.61mg
15.65%
Phosphorus:153.56mg
15.36%
Selenium:10.07µg
14.39%
Vitamin B3:2.7mg
13.52%
Zinc:1.79mg
11.93%
Copper:0.24mg
11.88%
Vitamin B6:0.18mg
9.16%
Folate:35.87µg
8.97%
Vitamin A:393.06IU
7.86%
Potassium:249.41mg
7.13%
Iron:1.27mg
7.07%
Vitamin B1:0.1mg
6.66%
Vitamin B2:0.1mg
6.12%
Vitamin E:0.85mg
5.66%
Vitamin B5:0.39mg
3.88%
Calcium:34.64mg
3.46%