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vegetable-wild-rice-salad-recipe

Vegetable Wild Rice Salad Recipe

A refreshing and nutritious vegan salad with wild rice and fresh vegetables.
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Preparation Time: 15 minutes
Cook Time: 45 minutes
Total Time: 1 hour
Course: Salad
Cuisine: American
Servings: 4 servings
Calories: 250 kcal

Ingredients 

Main Ingredients

  • 1 cup wild rice
  • 2 cups water
  • 1 cup cherry tomatoes, halved
  • 1 cup cucumber, diced
  • 1 cup bell pepper, diced
  • ¼ cup red onion, finely chopped
  • ¼ cup fresh parsley, chopped
  • 2 tablespoons olive oil
  • 1 tablespoon lemon juice
  • 1 teaspoon salt
  • ½ teaspoon black pepper

Instructions 

  1. 1. Rinse the wild rice under cold water. In a saucepan, combine the wild rice and water. Bring to a boil, then reduce heat, cover, and simmer for about 45 minutes or until the rice is tender and the water is absorbed.
  2. 2. While the rice is cooking, prepare the vegetables: halve the cherry tomatoes, dice the cucumber and bell pepper, finely chop the red onion, and chop the parsley.
  3. 3. In a large mixing bowl, combine the cooked wild rice, cherry tomatoes, cucumber, bell pepper, red onion, and parsley.
  4. 4. In a small bowl, whisk together the olive oil, lemon juice, salt, and black pepper. Pour the dressing over the salad and toss to combine.
  5. 5. Serve immediately or refrigerate for up to 2 days.

Nutritional Value

Calories: 250kcal | Carbohydrates: 40g | Protein: 6g | Fat: 8g | Saturated Fat: 1g | Sodium: 400mg | Potassium: 300mg | Fiber: 5g | Sugar: 4g | Vitamin A: 500IU | Vitamin C: 30mg | Calcium: 50mg | Iron: 2mg

Keywords

Easy, Healthy, Vegan
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