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
easyChef Pro health score
Calculated from USDA-referenced nutrient data for the ingredients in Plant-Based Wild Rice Harvest Salad, not estimated by an AI model. The same recipe returns the same score every time.
- Glycemic ImpactFair
- 47 / 100
- Carb quality, not quantity. Higher is better.
- Nutritional DensityPoor
- 23 / 100
- Nutrients per calorie. Higher is better.
- Energy DensityGood
- 93 / 100
- Calories by weight. Higher means more food for fewer calories.
- NOVA Unprocessed or minimally processed
- 1 / 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.
- 76
- Heart Health
- 31
- Metabolic
- 44
- Digestive
- 38
- Inflammatory
- 27
- Performance
- 51
- General Wellness
- 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 18%
- Protein 5.19 g Moderate 10%
- Carbohydrate 77.24 g 28%
- Total Fat 4.13 g Moderate 5%
- Saturated Fat 0.67 g Low Source 3%
- Trans Fat 0.0 g Low Source 0%
- Cholesterol 0.0 mg Low Source 0%
- Sodium 99.62 mg Low Source 4%
- Dietary Fiber 5.82 g Good Source 21%
- Total Sugars 26.15 g --
- Added Sugars 7.46 g Moderate 15%
- Calcium 40.89 mg Low Source 3%
- Iron 2.53 mg Moderate 14%
- Potassium 232.62 mg Low Source 5%
- Vitamin A 7.24 mcg Low Source 1%
- Vitamin C 3.33 mg Low Source 4%
- Vitamin D 0.0 mcg Low Source 0%
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 an American 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 an American 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.
- Is Plant-Based Wild Rice Harvest Salad healthy?
- Plant-Based Wild Rice Harvest Salad has an easyChef Pro health score of 50/100. Per serving, it provides 364.82 calories and 5.19 g of protein, or 10% of the Daily Value. It is a good source of dietary fiber. Worth noting per serving: added sugars at 7.46 g (15% of the Daily Value). It contains 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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