Wild Rice Salad

Vegetarian
Gluten Free
Dairy Free
Health score
28%
Wild Rice Salad
50 min.
8
385kcal

Suggestions


If you're looking to bring a burst of flavor and nutrition to your table, this Wild Rice Salad is the perfect addition! A delightful blend of textures and colors, this vibrant salad combines the hearty nutty flavor of wild rice with the delicate fragrance of basmati or long grain rice, making it an irresistible treat for both the palate and the eye. Ideal as a side dish, starter, or even a satisfying snack, this dish caters to various dietary needs—it’s vegetarian, gluten-free, and dairy-free—so everyone can enjoy a taste of its goodness!

What makes this salad truly special is the gorgeous medley of fresh ingredients. Crisp celery and sweet green onions complement the earthy notes of the rice, while the addition of thawed peas and tart dried cranberries add a playful sweetness and color contrast. Toasted pine nuts bring a nutty crunch, creating layers of flavor that will tantalize your taste buds.

But it’s not just about the taste; this dish can be prepared in just 50 minutes, making it an ideal choice for both casual weeknight meals and festive occasions. Served chilled, this Wild Rice Salad is refreshing and satisfying, perfectly embodying the essence of wholesome, health-conscious dining.

Whether you’re enjoying it as part of a larger spread or as your lunchtime staple, this salad is sure to impress. Embrace the joy of cooking and take your culinary skills to the next level with this wonderful recipe!

Ingredients

  • cup rice wild
  • cup basmati long grain
  • cups chicken broth 
  • cups celery sliced
  • cup green onions sliced
  • cups peas frozen thawed
  • 0.5 cup pinenuts 
  • 0.8 cup cranberries dried
  • servings salt and pepper 
  • 0.3 cup olive oil extra virgin 
  • Tbsp red wine vinegar 
  • teaspoon sugar 
  • Tbsp sesame oil dark

Equipment

  • bowl
  • frying pan
  • sauce pan
  • whisk
  • pot

Directions

  1. Put the chicken broth in a medium sized saucepan.
  2. Add the wild rice and bring to a boil, reduce heat to low, cover.
  3. Let cook for 25 minutes.
  4. After 25 minutes, sprinkle in the basmati or long grain rice. Return to a boil, and lower heat to a simmer. Cook for an additional 15 -20 minutes, until the rice is cooked through. (If there is still liquid in the pot, uncover the pot and boil it off.)
  5. Remove from heat and let sit, covered, for 10 minutes.
  6. Fluff with a fork.
  7. Spread the rice out on a large sheet pan to cool quickly.
  8. Heat a small skillet on medium high heat.
  9. Add the pine nuts. Cook, stirring frequently, until lightly toasted.
  10. Remove pine nuts from pan and let cool.
  11. Whisk together the olive oil, red wine vinegar, sugar, and sesame oil.
  12. Toss rice with salad ingredients and dressing: In a large bowl gently mix together the cooled cooked rice, chopped celery, green onions, peas, dried cranberries, pine nuts, and dressing.
  13. Add salt and pepper to taste, if needed.
  14. Chill completely before serving.

Nutrition Facts

Calories385kcal
Protein8.98%
Fat38.59%
Carbs52.43%

Properties

Glycemic Index
36.95
Glycemic Load
20.87
Inflammation Score
-7
Nutrition Score
16.797391502754%

Flavonoids

Cyanidin
0.07mg
Delphinidin
0.01mg
Apigenin
0.73mg
Luteolin
0.28mg
Kaempferol
0.23mg
Myricetin
0.27mg
Quercetin
1.94mg

Nutrients percent of daily need

Calories:384.78kcal
19.24%
Fat:16.97g
26.11%
Saturated Fat:1.98g
12.38%
Carbohydrates:51.9g
17.3%
Net Carbohydrates:46.65g
16.96%
Sugar:12.77g
14.19%
Cholesterol:2.35mg
0.78%
Sodium:657.46mg
28.59%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:8.89g
17.78%
Manganese:1.54mg
77.05%
Vitamin K:52.62µg
50.11%
Phosphorus:217.45mg
21.75%
Vitamin C:17.74mg
21.5%
Fiber:5.25g
21%
Magnesium:81.38mg
20.35%
Copper:0.38mg
18.77%
Zinc:2.61mg
17.43%
Vitamin B3:3.31mg
16.55%
Vitamin E:2.47mg
16.45%
Folate:64.37µg
16.09%
Vitamin B1:0.2mg
13.64%
Vitamin B2:0.23mg
13.4%
Iron:2mg
11.08%
Potassium:379.25mg
10.84%
Vitamin B6:0.22mg
10.8%
Vitamin A:523.91IU
10.48%
Selenium:5.48µg
7.83%
Vitamin B5:0.62mg
6.2%
Calcium:46.33mg
4.63%