Wild Rice Salad
Wild Rice Salad is a cold or warm salad layered with roasted vegetables dressed in an oil-free cranberry vinegarette. Hearty and filling, this lettuce-free salad is a comfort food salad style.
Servings: 6 servings
Calories: 286kcal
Ingredients
Wild Rice Blend
- 2 cups dry wild rice blend
- 2 cups water
- 1 ½ cups vegetable broth
Roasted Vegetables
- 2 large carrots peeled and cut into equal-sized slices (cut larger pieces in half to match the slices)
- ½ head broccoli cut into florets
- ½ head cauliflower cut into florets
- 1 white or yellow onion cut into pieces similar to carrots and cauliflower, and broccoli
- 8 ounces mushrooms cut in half
- 2 cups of Brussels sprouts cut in half
- 1 zucchini cut into slices and then cut in half
- 2 teaspoons Herb de Provence Seasoning
- 1 teaspoon garlic powder
- 1 teaspoon onion powder
Oil-free Cranberry Viniargarette
- ¼ cup balsamic vinegar
- ¼ cup fresh cranberries or ⅛ cup dried cranberries
- 1 teaspoon maple syrup
- 1 teaspoons dijon mustard
- 1 clove garlic
- ½ cup water
- Salt and pepper to taste
Instructions
Preparing the Wild Rice Blend
- Combine 2 cups of wild rice blend with 2 cups of water and 1 ½ cups vegetable broth in a pot, and bring to a boil.
- Cover with a tight-fitting lid. Reduce heat to maintain a low simmer, and cook for 45 minutes.
- Remove from heat (keep covered) and steam for 10 minutes.
- Fluff with a fork and serve.
- While the rice cooks, roast the vegetables.
Roasted Vegetables
- Preheat the oven to 425 degrees
- Line a baking sheet with parchment paper or a silicone baking mat
- Wash and cut the vegetables in similar sizes, leaving the vegetables wet
- Spread the vegetables on the baking sheet in a single layer and sprinkle with the seasonings
- Cook for 35 minutes.
- Remove from the oven and set aside.
Cranberry Vinaigrette
- Combine all the ingredients in a high-speed blender and blend on a high-speed blender until smooth.
- If eating the salad hot, do not refrigerate; if eating the salad cold, place the dressing in the refrigerator to chill.
- Serving the salad (hot or cold)
- Place a serving of rice into the base of the bowl.
- Add mixed roasted vegetables.
- Dress the salad and serve
- Add grilled tofu (optional)
- If eating cold, place all ingredients separately in the refrigerator and allow them to cool. Serve the same way. Do not dress the salad and toss together before serving if eating cold.
Notes
- The best temperature for roasting vegetables is 400 degrees F. If you have a convection oven, use the bake setting and reduce it to 375 degrees F.
- Refrain from crowding the pan when roasting vegetables.
- Purchasing pre-chopped vegetables from the grocery is a fantastic way to save time.
- Cut the vegetables in similar sizes.
- You can skip the peeling for vegetables like potatoes, eggplant, and carrots (ensure to wash them thoroughly first).
- Chopping veggies in advance can be a huge time-saver. Then, you’ll have pre-chopped vegetables ready all week long.
- Halfway through the baking time, rotate the pan 180 degrees, especially if your oven doesn’t bake evenly and absolutely if you are using convection.
- If you are roasting on two pans, place them in the upper and lower thirds of the oven; switch the top and bottom positions halfway through.
- Use the dressing sparingly; I suggest drizzling. The natural flavors of the roasted vegetables in the seasoning combination are delicious.
Nutrition
Calories: 286kcal | Carbohydrates: 60g | Protein: 14g | Fat: 1g | Saturated Fat: 0.3g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 0.2g | Sodium: 316mg | Potassium: 993mg | Fiber: 9g | Sugar: 10g | Vitamin A: 4762IU | Vitamin C: 103mg | Calcium: 98mg | Iron: 3mg