Lemon Wild Rice Salad
Bright, zesty, and packed with vibrant textures, this Lemon Wild Rice Salad is a healthy and flavorful dish that's perfect for any occasion. Featuring nutty wild rice as the hearty base, this salad is brought to life with fresh veggies like crisp English cucumber, sweet red bell pepper, and tangy red onion. A refreshing homemade lemon dressing—infused with lemon juice, zest, and a touch of maple syrup—ties everything together with citrusy brilliance. Toasted almonds and dried cranberries add a satisfying crunch and bursts of sweetness, creating the perfect balance of flavors. This gluten-free, plant-based side dish can be served chilled or at room temperature, making it ideal for meal prep, potlucks, or as a light lunch option. Ready in just over an hour, including cooling time, this vibrant salad is as nourishing as it is delicious.
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Recipe Information
Ingredients
- 1 cup wild rice
- 3 cups water
- 3 tablespoons lemon juice
- 1 teaspoon lemon zest
- 3 tablespoons extra virgin olive oil
- 1 teaspoon maple syrup
- 1 teaspoon Dijon mustard
- 0.5 teaspoon salt
- 0.5 teaspoon black pepper
- 1 medium red bell pepper, diced
- 0.5 large English cucumber, diced
- 0.25 cup red onion, finely chopped
- 0.25 cup fresh parsley, chopped
- 0.25 cup toasted almonds, sliced
- 0.25 cup dried cranberries or cherries
Instructions
Rinse the wild rice under cold running water.
In a medium saucepan, combine 1 cup of wild rice with 3 cups of water. Bring to a boil over high heat.
Once boiling, reduce heat to low, cover the saucepan, and simmer the wild rice for 45-50 minutes, or until it is tender and some kernels have burst.
Drain any excess water from the rice and transfer it to a large mixing bowl. Let it cool to room temperature.
In a small bowl, whisk together the lemon juice, lemon zest, olive oil, maple syrup, Dijon mustard, salt, and pepper to make the dressing. Set aside.
To the cooled wild rice, add diced red bell pepper, cucumber, red onion, parsley, toasted almonds, and dried cranberries.
Pour the lemon dressing over the salad and toss everything to combine evenly.
Taste and adjust seasoning, adding more salt, lemon juice, or pepper as desired.
Refrigerate the salad for at least 30 minutes to allow the flavors to meld. Serve chilled or at room temperature.
Nutrition Facts
Calories |
235 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 14.1 g | 18% | |
| Saturated Fat | 1.8 g | 9% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 289 mg | 13% | |
| Total Carbohydrate | 25.7 g | 9% | |
| Dietary Fiber | 3.6 g | 13% | |
| Total Sugars | 10.1 g | ||
| Protein | 4.7 g | 9% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 77 mg | 6% | |
| Iron | 2.2 mg | 12% | |
| Potassium | 364 mg | 8% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
