Wild Rice Quinoa Garden Salad
Brighten up your table with this vibrant Wild Rice Quinoa Garden Salad, a wholesome and flavor-packed recipe perfect for lunch, dinner, or meal prep. Combining the nutty richness of wild rice and fluffy quinoa with a medley of fresh vegetables—juicy cherry tomatoes, crisp cucumbers, sweet red bell peppers, and crunchy grated carrots—this salad bursts with texture and nutrition. Tossed in a zesty lemon-garlic dressing and topped with fresh parsley and optional crumbled feta cheese, it’s a refreshing dish that’s both hearty and light. Quick to prepare, with a total time of under an hour, this salad is a versatile addition to your repertoire, ideal for picnics, potlucks, or simply a healthy weeknight meal. Packed with fiber, protein, and bold Mediterranean-inspired flavors, it’s sure to be a crowd-pleaser!
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Recipe Information
Ingredients
- 0.5 cup wild rice
- 0.5 cup quinoa
- 2 cups water
- 1 cup cherry tomatoes, halved
- 1 cucumber, diced
- 1 carrot, grated
- 1 red bell pepper, diced
- 0.25 cup parsley, chopped
- 0.25 cup feta cheese, crumbled (optional)
- 3 tablespoons olive oil
- 3 tablespoons lemon juice
- 1 clove garlic, minced
- 0.5 teaspoon salt
- 0.25 teaspoon black pepper
Instructions
Rinse the wild rice and quinoa under cold water using a fine mesh sieve.
In a medium saucepan, combine wild rice with 1.5 cups of water and a pinch of salt. Bring to a boil, then reduce the heat to low, cover, and simmer for 30-35 minutes or until the rice is tender. Drain any excess water and set aside to cool.
In a separate saucepan, combine quinoa with 1 cup of water and a pinch of salt. Bring to a boil, reduce the heat to low, cover, and simmer for 12-15 minutes or until the quinoa is cooked and the water is absorbed. Fluff the quinoa with a fork and set aside to cool.
In a large mixing bowl, combine the cherry tomatoes, cucumber, grated carrot, red bell pepper, and parsley.
In a small bowl, whisk together the olive oil, lemon juice, minced garlic, salt, and black pepper to create the dressing.
Add the cooked and cooled wild rice and quinoa to the vegetable mixture. Pour the dressing over the salad and toss gently to combine.
If desired, sprinkle crumbled feta cheese over the salad before serving.
Serve immediately or chill in the refrigerator for at least 30 minutes to allow the flavors to meld.
Nutrition Facts
Calories |
1286 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 64.6 g | 83% | |
| Saturated Fat | 16.0 g | 80% | |
| Polyunsaturated Fat | 4.0 g | ||
| Cholesterol | 53 mg | 18% | |
| Sodium | 2592 mg | 113% | |
| Total Carbohydrate | 146.2 g | 53% | |
| Dietary Fiber | 15.9 g | 57% | |
| Total Sugars | 19.4 g | ||
| Protein | 39.0 g | 78% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 565 mg | 43% | |
| Iron | 9.6 mg | 53% | |
| Potassium | 2100 mg | 45% | |
*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.
