Wild Rice Salad Recipe by MyNutriCounter

Wild Rice Salad in Asian Vinaigrette

Wild Rice Salad in Asian Vinaigrette

An interesting fact is that wild rice isn’t actually rice, but a seed that is produced by some types of aquatic grasses in North America. There are many benefits, one of which is that these seeds contain high levels of antioxidants which neutralize free radicals. Free radicals are the by-products of cellular metabolism and they have the potential to turn healthy cells cancerous. Wild rice has a substantial amount of Vitamin C which repairs cells, tissues, organs and gives the immune system a boost. It has high levels of fibre which clears out bad cholesterol and also aids the digestive system. We think there are enough reasons here to go wild!

If you want another Asian salad recipe that will delight your taste buds, then try our nicoise salad.

Wild Rice Salad Recipe by MyNutriCounter

 Love this recipe? Share it with your friends and family now!

Wild rice isn't actually rice, but a seed from some types of aquatic grasses in North America. Click To Tweet
Summary
recipe image
Recipe Name
Wild Rice Salad in Asian Vinaigrette
Published On
Preparation Time
Cook Time
Total Time
  • Serves

    6

  • Prep

    10 mins

  • Cook

    15 mins

  • Total Time

    25 mins

  • Dietary

    DF, GF, VEG, V

  • PER SERVING

  • Calories

    144.74kcal

  • Protein

    3.75g

  • Carbohydrates

    13.87g

  • Fats

    8.97g

  • Saturated Fats

    1.02g

  • Monounsaturated Fats

    4.38g

  • Polyunsaturated Fats

    3.13g

  • Water

    71.31ml

  • Cholesterol

    0mg

  • Sodium

    154.10mg

  • Potassium

    241.72mg

  • Fibre

    2.44g

  • Sugar

    7.47g

  • Vitamin A

    44mcg

  • Vitamin C

    8.82mg

  • Vitamin D

    0mcg

  • Calcium

    70.62mg

  • Iron

    0.91mg

  • Vitamin B6

    0.10mg

  • Vitamin B12

    0mcg

  • Vitamin E

    2.37mg

  • Vitamin K

    21.07mcg

  • Magnesium

    40.29mg

  • Phosphorus

    77.43mg

  • Zinc

    0.92mg

  • Copper

    0.17mg

  • Manganese

    0.60mg

  • Selenium

    0.89mcg

  • Thiamine

    0.07mg

  • Riboflavin

    0.16mg

  • Niacin

    0.82mg

  • Pantothenic Acid

    0.18mg

  • Choline

    12.48mg

  • Folate

    29.55mcg

Ingredients:

  • 100g/3.5oz uncooked wild rice
  • 100g/3.5oz apples, thinly sliced
  • 100g/3.5oz arugula/rocket
  • 100g/3.5oz cherry tomatoes, cut in half
  • 50g/2oz sliced almonds

For the Vinaigrette:

  • 30g/1oz shallots, minced
  • 30ml/1fl oz lime juice
  • 30ml/1fl oz maple syrup
  • 20ml/0.66fl oz low-sodium soy sauce (gluten-free optional)
  • 30ml/1fl oz sesame oil
  • 1 tbsp. cilantro, chopped
  • 1 tbsp. mint, chopped

Method:

  1. Cook rice according to package directions. Cool and fluff with a fork.
  2. Whisk the ingredients for the vinaigrette in a bowl.
  3. Toss all ingredients with the vinaigrette.
  4. Season with salt and pepper if needed.

Dairy-free, Gluten-free, Lunch, Recipes, Snack, Starters, Vegan, Vegetarian

Leave a Reply

Your email address will not be published. Required fields are marked *