Mediterranean Wild Rice Salad
Craving a salad that will actually keep you full? Look no further, this one is sure to satisfy!
Hello Stability Nutrition Friends,
Happy Friday, and happy 4th of July!
Do you have big plans for the holiday weekend? Whether you're headed to a backyard BBQ, packing up for a picnic, or just soaking up the sunshine at home, I've got the perfect salad to bring along!
This Mediterranean Wild Rice Salad is one of my all time favorites! It's loaded with hearty wild rice, crisp cucumbers, snap peas, sweet cherry tomatoes, chickpeas, and then finished with fresh herbs, lemon zest, and a lovely lemon vinaigrette. Every bite is fresh, colorful, and so, so good!
Here's my little secret: I keep the dressing on the side and dress it right before serving, so every veggie stays perfectly crisp. It packs great for work lunches, picnics, and is great to bring to potlucks or BBQs!
Whether you’re in need of a great salad for meal prep, or heading out for some fun this weekend, this salad is a winner. Dig in my friends!
Why You’ll Love This Salad:
🧺 Perfect for Picnics and Potlucks:
This salad travels beautifully and holds up in the heat. Pop it in a container with the dressing on the side and you're out the door!
🫘 Hearty and Filling:
Wild rice and chickpeas are both a great source of fiber and plant-based protein, so this salad will keep you satisfied for hours!
❤️ Good for Your Heart:
The olive oil in the vinaigrette is full of healthy fats that support heart health, and all those colorful veggies bring antioxidants too. Your heart will love this one!
Mediterranean Wild Rice Salad
A big, colorful wild rice salad loaded with fresh summer veggies, and served with a flavorful lemon vinaigrette. Perfect for meal prep, picnics, and BBQs!
Author: Elisa | Stability Nutrition
Yield: 6 generous servings
Ingredients:
For the salad:
1 cup uncooked wild rice
3 cups veggie broth, or salted water
1/2 English cucumber, sliced
1 cup cherry tomatoes, sliced
1/4 cup Kalamata olives, halved
1 red bell pepper, finely diced
1 cup radicchio, thinly sliced
1 cup snap peas, sliced
1/4 cup red onion, diced small
Zest of 1 lemon
1/2 cup parsley, finely chopped
1 teaspoon rosemary, finely chopped
1 can (14 ounces) chickpeas, drained and rinsed (or 1 1/2 cups cooked chickpeas)
For the lemon vinaigrette:
1/4 cup yellow mustard, or whole grain Dijon
3 tablespoons honey
1/4 cup fresh squeezed lemon juice
1 garlic clove, minced
1/2 cup olive oil
Fresh ground black pepper
Instructions:
Add the wild rice and veggie broth to a pot and bring to a boil.
Turn the heat down to a simmer, cover with the lid, and cook for 40 to 45 minutes.
Strain any excess water and let the rice cool.
While the rice cools, make the dressing.
Whisk together the mustard, honey, lemon juice, garlic, olive oil, and black pepper until smooth.
Prep all your veggies: Slice the cucumber, tomatoes, olives, bell pepper, radicchio, snap peas, and red onion, and add them to a large bowl. Zest the lemon, chop the parsley and rosemary, and add those to the bowl.
Drain and rinse your chickpeas and add those.
When your rice is cool, add it to the bowl with the veggies and herbs, and stir gently.
If serving right away, dress the salad with as much as desired, and enjoy! (I use about 2 tablespoons per serving). You will have extra dressing.
Notes:
If saving this for meal prep, add the salad to 6 airtight containers, and keep the dressing on the side. Portion the dressing into 2 tablespoons per serving of salad, or more if desired. Store in the refrigerator.
If you prefer to dress the salad in advance, just be sure to eat it within a day or two.
Want more volume? Add a couple handfuls of chopped baby spinach.
No wild rice? A wild rice blend or brown rice works great too. The cooking instructions will be different, so follow the package directions.
Add crumbled vegan feta for a little extra creaminess.
Feel free to swap in whatever veggies you have on hand!
This Wild Rice Salad is so satisfying, I hope you love it as much as I do! Bring it to a gathering this weekend. They will love it too!
If you give it a try, don’t forget to tag me on Instagram with #stabilitynutrition. I can’t wait to see your creations!
In good health and happiness,
Elisa
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