Vegan Wild Rice Salad

Vegan Wild Rice Salad

I always bring this salad to parties. It’s a beautiful salad and very quick to make.

Prep Time:
5 mins
Cook Time:
40 mins
Additional Time:
15 mins
Total Time:
60 mins
Yield:
4 servings
Servings:
4

Ingredients

Dressing

  • 2 medium lemons
  • 1 pinch salt
  • 1 pinch dried oregano
  • 2 tablespoons maple syrup
  • 1 tablespoon extra-virgin olive oil

Salad

  • 3 cups water
  • 1 cup wild rice
  • 6 stalks green onion
  • ½ cup sliced red grapes
  • ½ cup rinsed canned chickpeas
  • ¼ cup dried cranberries
  • 1 teaspoon minced garlic
  • 1 teaspoon chopped fresh rosemary

Directions

Step 1
Stir water and rice together in a medium saucepan. Cover and cook over medium heat until rice is soft and starts to split, about 40 minutes. Note: leave rice slightly undercooked so it does not fall apart.

Step 2
Drain and place in the refrigerator to cool for about 15 minutes.

Step 3
Meanwhile, slice green onions as thinly as you can. Set aside a portion of the greens for garnish. Toss remaining green onions in a bowl with grapes, chickpeas, cranberries, garlic, and rosemary.

Step 4
Squeeze lemons into a separate bowl; watch for seeds! Stir in salt and oregano until oregano is crushed and begins to steep in the lemon juice. Whisk in maple syrup and olive oil until dressing begins to emulsify.

Step 5
Add cooled rice to the salad mix. Add dressing and toss lightly. Garnish with reserved green onions.

Cook’s Note:

You can pre-soak the wild rice overnight to cut the cooking time in half.

Nutrition Facts (per serving)

291
Calories
5g
Fat
61g
Carbs
9g
Protein
Nutrition Facts
Servings Per Recipe 4
Calories 291
% Daily Value *
Total Fat5g 6%
Saturated Fat1g 3%
Sodium143mg 6%
Total Carbohydrate61g 22%
Dietary Fiber8g 27%
Total Sugars16g
Protein9g
Vitamin C46mg 232%
Calcium85mg 7%
Iron2mg 12%
Potassium424mg 9%

*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

**Nutrient information is not available for all ingredients. Amount is based on available nutrient data.

(-) Information is not currently available for this nutrient.If you are following a medically restrictive diet, please consult your doctor or registered dietitian before preparing this recipe for personal consumption.

Powered by the ESHA Research Database ? 2018, ESHA Research, Inc. All Rights Reserved

source by allrecipe

Leave feedback about this

  • Rating