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 offers a satisfying texture that will leave you feeling nourished and energized.

The bright, citrusy notes of tangerines elevate this dish, providing a refreshing contrast to the hearty grains. Each bite bursts with flavor, enhanced by the subtle aroma of fresh thyme and the crunch of scallions. Whether you're looking for a side dish to complement your main course, a light starter to kick off a gathering, or a healthy snack to enjoy throughout the day, this salad fits the bill perfectly.

Ready in just 45 minutes and serving up to eight people, it's an ideal choice for family meals or entertaining guests. With only 253 calories per serving, you can indulge guilt-free while savoring the delicious medley of ingredients. So, roll up your sleeves and get ready to impress your taste buds with this colorful and nutritious salad that celebrates the beauty of plant-based cooking!

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%
Source:Epicurious