Plant-Based Wild Rice Harvest Salad
Plant-Based Wild Rice Harvest Salad combines nutty, chewy wild rice with juicy red grapes and tart cranberries for a lively contrast, while chickpeas add gentle creaminess. A bright lemon and maple dressing, lifted with rosemary and oregano, ties everything together for a refreshing bite. Serve it chilled for lunches, potlucks, or make-ahead dinners when you want something crisp yet satisfying.
- Prep5 mins
- Cook40 mins
- Serves4
- DifficultyEasy
- 1
Combine water and rice in a medium saucepan. Cover and cook over medium heat until the rice is tender and beginning to split, about 40 minutes. Note: keep the rice slightly undercooked so it doesn’t fall apart.
- 2
Drain and refrigerate to cool for about 15 minutes.
- 3
Meanwhile, slice the green onions as thinly as possible. Reserve some of the greens for garnish. Toss the remaining green onions with the grapes, chickpeas, cranberries, garlic, and rosemary in a bowl.
- 4
Juice the lemons into a separate bowl; watch for seeds. Stir in the salt and oregano until the oregano is crushed and starts to steep in the lemon juice. Whisk in the maple syrup and olive oil until the dressing begins to emulsify.
- 5
Add the cooled rice to the salad mixture. Add the dressing and toss gently. Garnish with the reserved green onions.
- Calories 364.82 kcal Moderate
- Protein 5.19 g Moderate
- Carbs 77.24 g Moderate
- Total Fat 4.13 g Moderate
- Saturated Fat 0.67 g Low Source
- Trans Fat 0.0 g Low Source
- Cholesterol 0.0 mg Low Source
- Sodium 99.62 mg Low Source
- Fiber 5.82 g Good Source
- Sugar 26.15 g High
- Added Sugar 7.46 g Moderate
- Calcium 40.89 mg Low Source
- Iron 2.53 mg Moderate
- Potassium 232.62 mg Low Source
- Vitamin A 59.4 mcg_rae Low Source
- Vitamin C 3.33 mg Low Source
- Vitamin D 0.0 mcg Low Source
Values are per serving. Percent Daily Values are based on a 2,000-calorie diet.
- Garlic 🧄
- Onions 🧅
About This Recipe
Plant Based Wild Rice Harvest Salad is a side dish recipe made with 13 ingredients. It takes about 45 mins, serves 4, and is rated easy. Key ingredients include Crunchy Chickpeas, Dried Cranberry, Dried Oregano, and Extra Virgin Olive Oil. Each serving provides about 364.82 kcal, and is a good source of fiber.
Recipe Questions
- What is Plant-Based Wild Rice Harvest Salad?
- It is a salad recipe made with 13 ingredients, usually served for side dish or lunch or salad.
- What is Plant-Based Wild Rice Harvest Salad made of?
- The main ingredients are Crunchy Chickpeas, Dried Cranberry, Dried Oregano, Extra-Virgin Olive Oil, Fresh Rosemary. The full list of 13 is above.
- How long does it take to make Plant-Based Wild Rice Harvest Salad?
- About 45 mins in total: 5 mins to prepare and 40 mins to cook.
- How many calories are in one serving?
- One serving provides about 364.82 kcal. The full nutrition breakdown is above.
- Is Plant-Based Wild Rice Harvest Salad easy to make?
- This recipe is rated easy, with 13 ingredients and 5 steps.
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