Wild Rice Salad
Wild rice salad is a colorful and nutritious dish that combines chewy wild rice, fresh vegetables, and a tangy dressing. This vibrant salad is perfect for picnics or family gatherings, offering a delightful crunch and refreshing flavors in every bite. Quick to prepare and versatile, it can easily accommodate seasonal ingredients or personal preferences.
- Prep Time: 15 minutes
- Cook Time: 50 minutes
- Total Time: 1 hour 5 minutes
- Yield: Serves approximately 4 people 1x
- Category: Salad
- Method: Boiling
- Cuisine: American
Ingredients
Scale
- 1 cup wild rice
- 1 cucumber, diced
- 3 bell peppers (red, yellow, green), diced
- 1/2 red onion, diced
- 1/2 cup dried cranberries (unsweetened)
- 1/2 cup roasted sunflower seeds
- 1/4 cup chopped fresh parsley
- 3 tablespoons extra virgin olive oil
- 2 tablespoons balsamic vinegar
- Salt and pepper to taste
Instructions
- Rinse the wild rice under cold water. In a saucepan, combine it with 3 cups of water. Bring to a boil, then reduce heat to low and cover. Cook for 45-50 minutes until tender.
- While the rice cooks, chop the cucumber, bell peppers, and red onion into small pieces.
- Once the wild rice is cooked, fluff it with a fork and let it cool slightly.
- In a small bowl, whisk together olive oil and balsamic vinegar. Drizzle over the cooled wild rice mixture along with salt and pepper; stir gently to combine.
- Add dried cranberries and sunflower seeds; toss to mix well.
- Serve immediately or chill in the fridge for an hour to enhance flavors.
Nutrition
- Serving Size: 1 cup (200g)
- Calories: 280
- Sugar: 5g
- Sodium: 120mg
- Fat: 14g
- Saturated Fat: 2g
- Unsaturated Fat: 11g
- Trans Fat: 0g
- Carbohydrates: 36g
- Fiber: 5g
- Protein: 7g
- Cholesterol: 0mg