[donotprint]Here in Mile-High Denver, the July 4th week promises to be super-hot. So, I’m planning to have cool, nutritious salads on hand for my guests—like this Wild Rice Salad. It is packed with protein, has lots of flavor, and looks pretty too. It pairs with anything, but I plan to serve it with grilled fish and chicken.
I plan to make it ahead of time by cooking the wild rice in a slow cooker (to cut down on heat in the kitchen) but you can cook yours on the stovetop if you wish. Once made, the salad keeps for a day or two (although the green vegetables might fade a little).
Happy July 4th to you![/donotprint]
Wild Rice Salad is nutritious, colorful, and delicious.
Wild Rice Salad
Reprinted with permission from 125 Gluten-Free Vegetarian Recipes by Carol Fenster (Avery/Penguin Group, 2011)
Wild rice isn’t really rice at all, but the seed of a grass. Hearty and chewy, its nutty flavor and dark color complement the green snow peas, dried apricots, and citrusy flavors. This showy dish is perfect as a buffet dish, warm or cold.
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3 cups gluten-free, low-sodium chicken or vegetable broth
1 cup wild rice, rinsed 3 times and drained
1/2 teaspoon salt, divided
1 cup fresh snow peas
4 green onions, chopped
1/2 cup chopped dried apricots
1/4 cup chopped toasted walnuts
2 tablespoons fresh parsley, plus extra for garnish
1/4 cup freshly-squeezed orange juice
2 tablespoons sherry vinegar
2 teaspoons grated orange zest
1 medium garlic clove, minced
1/8 teaspoon freshly ground black pepper
1 teaspoon extra-virgin olive oil
[1] In a large saucepan, bring the broth to a boil over high heat. Add the wild rice and ¼ teaspoon of the salt. Return to a boil, reduce the heat to low and simmer, covered, until done, about 45 minutes. Drain any remaining liquid, then transfer the wild rice to a serving bowl.
[2] While the wild rice cooks, bring a small pan of boiling water to a boil. Add the snow peas and cook 1 minute, then drain and immerse in cold water to stop cooking. Add them to the serving bowl, along with the green onions, apricots, walnuts, and parsley
[3] In small bowl, whisk together the orange juice, vinegar, orange zest, garlic, remaining salt, and pepper until well blended. Whisk in the oil until slightly thickened. Drizzle it over the salad and toss to coat well. Serve at room temperature, garnished with parsley. Or, chill it for 4 hours, let stand at room temperature for 20 minutes, and then serve. Serves 4.
Calories: 300 ; 18g protein; 6g fat, 8g fiber; 47g carbohydrates; 664mg sodium; 0mg cholesterol
NOTE: Salads like this beg for tinkering: replace the snow peas with cooked edamame or thinly sliced fresh fennel. Instead of wild rice, try black rice or black or red quinoa. Instead of dried apricots, use raisins or dried cranberries. The possibilities are endless, so get in the kitchen and experiment.
Tips for Cooking Whole Grains
[1] Rice cookers cook whole grains without the need for tending or stirring, freeing you up to do other things while they cook. The timer lets you know when the grains are done.
[2] Slow cookers are perfect for long-cooking grains such as wild rice or sorghum. They cook slowly overnight or while you are at work, ready to eat when you walk in the kitchen at the end of the day.
[3] Cooked whole grains can be frozen in individual portions and reheated as needed, allowing you to have several meals from just one cooking session.
[4] Salads such as this Wild Rice Salad can be made ahead: cook the wild rice the day before (I like to use a slow cooker) and refrigerate. You can also chop the other ingredients ahead of time and refrigerate them, then assemble the next day when you’re ready.
