Wild Rice Salad with Mustard Honey Dressing
Elevate your salad game with this vibrant Wild Rice Salad with Mustard Honey Dressing—a perfect blend of wholesome ingredients and bold flavors. This hearty recipe features nutty wild rice as the base, paired with crisp red bell pepper, refreshing cucumber, and a pop of fresh parsley for brightness. Toasted slivered almonds add a delightful crunch, while a tangy-sweet mustard honey dressing ties it all together. It's a healthy, gluten-free dish that's ideal for meal prep, picnics, or as a stunning side for dinner. Easy to make and packed with texture and taste, this salad can be enjoyed chilled or at room temperature, making it as convenient as it is satisfying.
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Recipe Information
Ingredients
- 1 cup Wild rice
- 3 cups Water
- 0.5 teaspoon Salt
- 1 medium Red bell pepper
- 1 small Cucumber
- 0.25 medium Red onion
- 0.25 cup Fresh parsley
- 0.25 cup Slivered almonds
- 1 tablespoon Dijon mustard
- 1 tablespoon Honey
- 3 tablespoons Olive oil
- 1 tablespoon Apple cider vinegar
- 0.25 teaspoon Black pepper
Instructions
Rinse the wild rice thoroughly under cold water using a fine mesh sieve.
In a medium-sized pot, combine the wild rice, 3 cups of water, and 0.5 teaspoon of salt. Bring to a boil over medium-high heat.
Reduce the heat to low, cover the pot, and simmer the wild rice for 40-45 minutes or until the grains are tender and have burst open.
Once the wild rice is cooked, drain any excess water and let it cool completely to room temperature.
While the rice cools, dice the red bell pepper and cucumber into small bite-sized pieces. Finely chop the red onion and fresh parsley.
Toast the slivered almonds in a dry pan over medium heat for 3-4 minutes or until golden brown, stirring frequently to prevent burning. Remove from heat and set aside.
In a small bowl, whisk together the Dijon mustard, honey, olive oil, apple cider vinegar, and black pepper to create the dressing.
In a large mixing bowl, combine the cooled wild rice, diced red bell pepper, cucumber, red onion, parsley, and toasted almonds.
Pour the dressing over the salad and gently toss until all the ingredients are well coated.
Taste and adjust seasoning if needed, such as adding a pinch more salt or pepper.
Refrigerate the salad for at least 15-20 minutes to let the flavors meld together before serving.
Serve the Wild Rice Salad chilled or at room temperature. Enjoy!
Nutrition Facts
Calories |
1307 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 64.5 g | 83% | |
| Saturated Fat | 8.2 g | 41% | |
| Polyunsaturated Fat | 4.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 1583 mg | 69% | |
| Total Carbohydrate | 164.0 g | 60% | |
| Dietary Fiber | 18.4 g | 66% | |
| Total Sugars | 25.9 g | ||
| Protein | 33.1 g | 66% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 171 mg | 13% | |
| Iron | 5.6 mg | 31% | |
| Potassium | 1326 mg | 28% | |
*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.
