Wild Rice and Quinoa Salad Makes a Tasty, Filling Dish

Published by Grace O

This hearty, filling salad has a nice mix of textures thanks to the chewy grains, crunchy raw vegetables, and soft-cooked vegetables. The vinaigrette and dried golden berries add a sweet-sour tang. You can chill this salad for an hour or two to let the flavors blend, but I typically serve it right away.

BENEFITS: Whole grains like brown rice, wild rice, and quinoa provide detoxifying fiber, which keeps you feeling full to help you lose weight. Quinoa and wild rice are good sources of Omega-3s, which keep your skin looking fresh and youthful. Golden berries and red bell peppers contain both the immune-boosting vitamins A and C.

SERVES 4

Ingredients

1/2 cup each wild rice, brown rice, and red quinoa
2 Tbs. olive oil
1/2 cup diced cremini mushrooms
1/4 cup diced onion
1/2 cup kale strips
1/4 cup diced yellow bell pepper
1/4 cup diced green bell pepper
1/4 cup chopped celery
1 Tbs. chopped parsley
1/4 cup dried golden berries
Salt or salt substitute and freshly ground black pepper to taste

Dressing
1/3 cup white balsamic vinegar
2-3 Tbs. honey or agave syrup
2 Tbs. low-sodium soy sauce
2 Tbs. flaxseed (or grapeseed) oil
1 tsp. sea salt
Dash of white pepper

Procedure

1. In a bowl, combine the wild and brown rice in enough water to cover and soak for 1 hour.
2. Cook the quinoa according to package directions (they vary by brand) and cool.
3. In a large pan of salted water, boil the rices over high heat for about 25 minutes or until tender. Drain and rinse in a colander with cold water.
4. Make the dressing: Mix the dressing ingredients in a glass bowl.
5. Toss the cooked rice and quinoa with the dressing. Chill in the refrigerator.
6. Make the vegetables: Heat a saute pan and add the olive oil. Cook the mushrooms and onions over medium heat for 5-10 minutes. Add the kale and cook for 1 minute or until wilted. Chill in the refrigerator for about 10 minutes or until cool.
7. To assemble: Combine the rice, vegetables, remaining raw vegetables, parsley, and golden berries and toss until the mixture is uniform. Add seasoning as desired.

Learn more about FoodTrients’ nine benefits with these additional articles from our nutritionist Ginger Hultin:

Grace O

GRACE O is the creator of FoodTrients, a unique program for optimizing wellness and longevity. She is the author of three award-winning cookbooks – The Age Gracefully Cookbook, The Age Beautifully Cookbook, and Anti-Aging Dishes From Around the World. She is a fusion chef with a mission to deliver delicious recipes built on a foundation of anti-aging science and her 30 years in the healthcare industry.

Learn more about FoodTrients’ nine benefits with these additional articles from our nutritionist Ginger Hultin:

Anti-Inflammatory

Antioxidants

Beauty

Detox

Disease Prevention

Gut health

Immunity Booster

Mind

Strength

Grace O