Wild Rice Salad

wild rice salad

It's always a good idea to have a variety of grains on hand. Wild rice is gluten free and is one of those underused foods that provide so much rich nutrition and helps to mix it up a little.  


Wild Rice

Wild rice is similar to brown rice but is not actually rice at all. It is a wild grain, is native to North America and traditionally known as "water grass". It has twice as much protein as regular brown rice and various other important nutrients and minerals. Energetically wild rice can be a helpful food for the wintertime due to its hearty nutrition.

Wild rice is also unique because it is still harvested wild and the plant maintains diversity in comparison to commercial cereal grains. Following is a quick wild rice salad recipe that you can feel free to modify by adding other vegetables.  

Tips for all grains:

  • Wash before soaking/cooking to remove any residue

  • Soak grain in fresh water 8-12 hours before cooking

  • Cook using appropriate instructions

  • Remember to chew thoroughly - we help the process of digestion when we take the time to chew


Wild Rice Salad Recipe

wild rice salad


1 cup wild rice

3 cups vegetable broth

1 red pepper finely chopped

2 green onions

1/4 cup olive oil

1/2 cup fresh squeezed lemon juice

1 garlic clove

pinch sea salt and black pepper  


1) Bring stock to boil, stir in wild rice reduce heat and simmer, covered 40-45 minutes or just until kernels puff open. Depending on the wild rice you purchase you may need a little less water. If you end up with extra water drain it off and use it for soup stock (its full of beneficial nutrients).

2) Uncover and fluff with a fork and simmer an additional five minutes.  Drain off any excess liquid.

3) Mix olive oil, lemon juice and garlic in separate jar, then pour over rice and mix

4) Mix remaining ingredients into wild rice

wild rice salad
wild rice salad
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