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Healthy Wild Rice Salad Recipe

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Wild Rice Salad Recipe
Wild Rice Salad Recipe from www.simplyrecipes.com

Description

This healthy wild rice salad recipe is a perfect dish for a light lunch or dinner. It is packed with nutritious ingredients, including wild rice, fresh vegetables, and herbs. The salad is also very easy to make, and it takes only a few minutes to prepare.

Prep Time

The prep time for this salad is about 15 minutes. You will need to chop the vegetables, cook the wild rice, and mix the dressing.

Cook Time

The cook time for the wild rice is about 45 minutes. However, you can prepare the wild rice in advance and store it in the refrigerator until you are ready to use it.

Ingredients

For the salad:
  • 1 cup wild rice
  • 1 red bell pepper, chopped
  • 1 yellow bell pepper, chopped
  • 1 small red onion, chopped
  • 1/2 cup chopped fresh parsley
  • 1/4 cup chopped fresh mint
  • 1/4 cup chopped fresh basil
  • 1/2 cup chopped walnuts
For the dressing:
  • 1/4 cup extra-virgin olive oil
  • 2 tablespoons balsamic vinegar
  • 1 tablespoon honey
  • 1 teaspoon Dijon mustard
  • Salt and pepper to taste

Equipment

  • A large pot for cooking the wild rice
  • A sharp knife for chopping the vegetables and herbs
  • A large mixing bowl for the salad
  • A small mixing bowl for the dressing

Method

  1. Cook the wild rice according to the package instructions.
  2. In a large mixing bowl, combine the cooked wild rice, chopped red and yellow bell peppers, chopped red onion, chopped fresh parsley, chopped fresh mint, chopped fresh basil, and chopped walnuts.
  3. In a small mixing bowl, whisk together the extra-virgin olive oil, balsamic vinegar, honey, Dijon mustard, salt, and pepper.
  4. Pour the dressing over the salad and toss well to combine.
  5. Serve the salad immediately or refrigerate until ready to serve.

Notes

If you don't have wild rice, you can use brown rice or quinoa instead. You can also add other vegetables to the salad, such as cherry tomatoes or cucumbers.

Nutrition Info

This healthy wild rice salad recipe serves 4 and contains approximately:
  • Calories: 390
  • Protein: 8g
  • Fat: 23g
  • Carbohydrates: 42g
  • Fiber: 6g
  • Sugar: 10g

Recipe Tips

To make the salad more filling, you can add some cooked chicken or tofu. You can also use different nuts, such as almonds or pecans, instead of walnuts. Finally, you can adjust the amount of honey in the dressing to suit your taste.

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