Wild Rice, Farro, and Tangerine Salad

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

Suggestions


If you're looking for a refreshing and wholesome dish to brighten up your meal, this Wild Rice, Farro, and Tangerine Salad is the perfect choice. Bursting with vibrant flavors, it's a satisfying side that can easily become the star of your table. The combination of nutty wild rice and chewy farro creates a hearty base, while the tangy sweetness of tangerines brings a citrusy kick that pairs beautifully with the fresh, crisp scallions and earthy thyme. Whether you're looking for a light lunch, a starter, or a unique antipasti, this salad is versatile and can be enjoyed any time of the day.

Not only does this dish taste amazing, but it’s also packed with nutrients. The wild rice adds a dose of fiber, and farro is known for its heart-healthy benefits. With a tangy tangerine dressing, seasoned just right with black pepper and kosher salt, this dish is a perfect balance of flavors. It’s also completely vegetarian, vegan, and dairy-free, making it a great choice for various dietary preferences. Plus, it’s easy to make in about 45 minutes, so you can enjoy a flavorful, wholesome meal without spending hours in the kitchen.

Perfect for family gatherings, picnics, or as a side to complement any main course, this salad is sure to impress with its vibrant colors and bold flavors. Get ready to enjoy a light yet filling dish that will leave everyone asking for the recipe!

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