A Taste of the Coast, A Heart of the Wild
Escape to the sunny shores of the Mediterranean with this incredibly simple yet elegant wild rice salad. We’re swapping traditional grains for hearty, wholesome wild rice, creating a delightful fusion of textures and flavors. Each bite is a burst of freshness, from crisp cucumbers and sweet bell peppers to briny olives and creamy feta, all tied together with a zesty lemon-herb vinaigrette. It’s health and happiness in a bowl!
Prep Time
20 minutes
Cook Time
45 minutes
Servings
4-6
Cuisine: Mediterranean Fusion | Diet: Gluten-Free | Skill Level: Beginner | Cost: Affordable
Ingredients
- 1 cup wild rice, rinsed
- 4 cups vegetable broth or water
- 1 English cucumber, diced
- 1 red bell pepper, diced
- 1/2 cup Kalamata olives, halved
- 1/2 red onion, finely chopped
- 1/2 cup crumbled feta cheese
- 1/4 cup chopped fresh parsley
- For the Vinaigrette:
- 1/3 cup extra virgin olive oil
- 1/4 cup fresh lemon juice
- 1 teaspoon Dijon mustard
- 1 clove garlic, minced
- 1/2 teaspoon dried oregano
- Salt and freshly ground black pepper to taste
👨🍳 Chef’s Tips
- For extra flavor, toast the dry wild rice in the saucepan for a minute before adding liquid. This enhances its natural nutty aroma.
- The vinaigrette can be made up to a week in advance. Just shake or whisk it well before using.
- Feel free to add other Mediterranean ingredients like artichoke hearts, sun-dried tomatoes, or chickpeas to make it even heartier.
- Don’t dress the salad until you’re ready to serve if you’re making it ahead of time, to keep the vegetables crisp.
Preparation
- Rinse the wild rice thoroughly under cold running water. This removes any debris and surface starches, which helps the grains cook up separately.
- Prepare your vegetables: Dice the cucumber and bell pepper into even, bite-sized pieces. Finely chop the red onion to ensure it incorporates well without being overpowering. Halve the olives and chop the parsley. This mise en place makes assembly quick and easy.
- Prepare the vinaigrette: In a small bowl or jar, whisk together the olive oil, lemon juice, Dijon mustard, minced garlic, and oregano. The Dijon mustard acts as an emulsifier, helping the oil and lemon juice stay combined. Season with salt and pepper. You should smell the bright, zesty aroma of lemon and garlic.
Cooking
- In a medium saucepan, bring the vegetable broth or water to a boil. Add the rinsed wild rice.
- Reduce the heat to low, cover the saucepan, and let it simmer. The key is a gentle simmer, not a rolling boil, to allow the grains to absorb the liquid evenly.
- Cook for 40-50 minutes. You’ll know it’s done when most of the grains have burst open, revealing their tender interior, but still have a pleasant chew. The texture should be firm, not mushy.
- Drain any excess liquid from the rice and let it cool for at least 10 minutes. Cooling is crucial to prevent the vegetables from wilting when you mix everything together.
Serving
In a large bowl, combine the cooled wild rice, cucumber, bell pepper, olives, red onion, feta cheese, and parsley. Pour the vinaigrette over the salad and toss gently to combine everything. Serve immediately at room temperature, or chill for 30 minutes for a more refreshing salad. It’s beautiful served in a large, shallow bowl to show off the vibrant colors.
Storage
Store undressed salad components in an airtight container in the refrigerator for up to 4 days. If already dressed, the salad will keep for up to 2 days, though the vegetables may lose some crispness.
| Nutrient | Amount |
|---|---|
| Calories | 350 kcal |
| Protein | 9g |
| Carbohydrates | 38g |
| Fat | 18g |
Your Go-To for Effortless Elegance
This salad proves that sophisticated flavors don’t require complicated steps. It’s a versatile dish that stores beautifully, making it ideal for meal prep, picnics, or potlucks. Enjoy the bright flavors and the compliments that are sure to follow!
Tags: wild rice salad, Mediterranean recipe, healthy lunch, easy fusion, gluten-free salad
Hungry for more?
For more delicious northern recipes, check out our Melgund: Come Eat With Me Cookbook! Serving the communities of Dyment and Borups Corners in Melgund Township, Northwestern Ontario. This digital literacy and food security program is supported by Art Borups Corners and Melgund Recreation, Arts and Culture.
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