Wild Rice and Orzo Tossed Salad
Wild Rice and Orzo Tossed Salad pairs nutty wild rice with tender orzo for a pleasing mix of textures, lifted by sweet currants and crisp tri-color peppers. A white balsamic vinaigrette with honey and Dijon adds gentle tang and subtle sweetness, tying everything together. Serve chilled or at room temperature for lunch, picnics, or as a colorful side at dinner gatherings.
- Prep15 mins
- Cook25 mins
- Serves4
- DifficultyEasy
easyChef Pro health score
Calculated from USDA-referenced nutrient data for the ingredients in Wild Rice and Orzo Tossed Salad, not estimated by an AI model. The same recipe returns the same score every time.
- Glycemic ImpactFair
- 48 / 100
- Carb quality, not quantity. Higher is better.
- Nutritional DensityPoor
- 18 / 100
- Nutrients per calorie. Higher is better.
- Energy DensityPoor
- 29 / 100
- Calories by weight. Higher means more food for fewer calories.
- NOVA Processed Culinary Ingredients
- 2 / 4
- Processing level, 1 (whole) to 4 (ultra-processed). Lower is better.
How it scores for each health goal
The same recipe scores differently against different goals, because the goal changes the calculation rather than filtering a list. Set your goal in easyChef Pro and every recipe is scored against it.
- 67
- Heart Health
- 64
- Metabolic
- 34
- Digestive
- 32
- Inflammatory
- 18
- Performance
- 31
- General Wellness
- 1
In a saucepan, bring 2 cups water and wild rice to a boil; lower the heat to medium-low, cover, and simmer until the rice is tender but not mushy, 20 to 45 minutes, following the rice variety and package directions.
- 2
Drain any excess liquid, fluff the rice with a fork, and cook uncovered for 5 more minutes. Spread it in a shallow dish to cool to room temperature, then refrigerate until cold, about 20 minutes.
- 3
Meanwhile, bring a large pot of lightly salted water to a boil. Cook the orzo in the boiling water, stirring occasionally, until tender yet slightly firm, 7 to 8 minutes. Drain the orzo, rinse with cold water, then refrigerate to chill.
- 4
Combine the chilled rice and orzo in a large bowl; stir in the onion, currants, bell peppers, and corn. Season with 2 tablespoons basil, salt, and black pepper.
- 5
In a separate bowl, whisk together the vinegar, honey, remaining 1/2 tablespoon basil, mustard, and garlic; slowly whisk in the canola and olive oils until emulsified. Stir the vinaigrette into the rice-orzo mixture; season with salt and black pepper, if desired. Refrigerate for 2 hours before serving.
- Calories 592.05 kcal High 30%
- Protein 9.63 g Moderate 19%
- Carbohydrate 76.81 g 28%
- Total Fat 29.51 g High 38%
- Saturated Fat 3.14 g Moderate 16%
- Trans Fat 0.0 g Low Source 0%
- Cholesterol 0.68 mg Low Source 0%
- Sodium 68.86 mg Low Source 3%
- Dietary Fiber 4.11 g Moderate 15%
- Total Sugars 14.28 g --
- Added Sugars 0.21 g Low Source 0%
- Calcium 35.31 mg Low Source 3%
- Iron 3.4 mg Moderate 19%
- Potassium 398.04 mg Low Source 8%
- Vitamin A 27.98 mcg Low Source 3%
- Vitamin C 35.59 mg Good Source 40%
- Vitamin D 0.0 mcg Low Source 0%
Values are per serving. Percent Daily Values are based on a 2,000-calorie diet.
- Wheat 🌾
- Gluten
- Mustard
- Corn 🌽
- Garlic 🧄
- Onions 🧅
About This Recipe
Wild Rice and Orzo Tossed Salad is an American side dish recipe made with 18 ingredients. It takes about 40 mins, serves 4, and is rated easy. Key ingredients include Black Pepper, Canola Oil, Dijon Mustard, and Dried Currant. Each serving provides about 592.05 kcal.
Recipe Questions
- What is Wild Rice and Orzo Tossed Salad?
- It is an American salad recipe made with 18 ingredients, usually served for side dish or dinner or lunch or salad.
- What is Wild Rice and Orzo Tossed Salad made of?
- The main ingredients are Black Pepper, Canola Oil, Dijon Mustard, Dried Currant, Extra-Virgin Olive Oil. The full list of 18 is above.
- How long does it take to make Wild Rice and Orzo Tossed Salad?
- About 40 mins in total: 15 mins to prepare and 25 mins to cook.
- How many calories are in one serving?
- One serving provides about 592.05 kcal. The full nutrition breakdown is above.
- Is Wild Rice and Orzo Tossed Salad easy to make?
- This recipe is rated easy, with 18 ingredients and 5 steps.
- Is Wild Rice and Orzo Tossed Salad healthy?
- Wild Rice and Orzo Tossed Salad has an easyChef Pro health score of 36/100. Per serving, it provides 592.05 calories and 9.63 g of protein, or 19% of the Daily Value. It is a good source of vitamin C. Worth noting per serving: saturated fat at 3.14 g (16% of the Daily Value). It contains Wheat, Gluten, Mustard, Corn, Garlic and Onions, so it may not be suitable for people with those allergies or dietary restrictions. Whether it fits your goals depends on your complete meal plan and nutritional needs. Remix it in easyChef Pro to adjust the ingredients and generate fresh nutrition and scores.
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