Quinoa And Wild Rice Salad Recipes
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Description
If you're looking for a healthy and filling salad recipe, quinoa and wild rice salad is a great option. This salad is packed with plant-based protein, fiber, and nutrients, making it an excellent choice for vegetarians and vegans. It's also gluten-free and easy to customize with your favorite vegetables and dressings. In this article, we'll share two delicious quinoa and wild rice salad recipes that you can make at home.Prep Time
The prep time for these salads is about 20-30 minutes, depending on how fast you chop your vegetables. You'll need to cook the quinoa and wild rice separately, which takes about 15-20 minutes. While the grains are cooking, you can prep the vegetables and make the dressing.Cook Time
The cook time for the quinoa and wild rice is about 15-20 minutes each. Once they're cooked, you'll need to let them cool down before adding them to the salad.Ingredients
For both salads, you'll need the following ingredients:- 1 cup quinoa
- 1 cup wild rice
- 4 cups water
- 1 red bell pepper, diced
- 1 yellow bell pepper, diced
- 1 cucumber, diced
- 1/2 red onion, diced
- 1/4 cup chopped fresh cilantro
- 1/4 cup chopped fresh parsley
- 1/4 cup chopped fresh mint
- 1/4 cup olive oil
- 1/4 cup lemon juice
- 1 teaspoon honey (optional)
- Salt and pepper to taste
Equipment
To make these salads, you'll need the following equipment:- A large pot for cooking the quinoa and wild rice
- A sharp knife for chopping the vegetables
- A cutting board
- A large mixing bowl
- A whisk for making the dressing
Method
Quinoa and Wild Rice Salad with Lemon Herb Dressing
- Rinse the quinoa and wild rice in a fine-mesh strainer and add them to a large pot with 4 cups of water. Bring to a boil, reduce heat to low, and simmer for 15-20 minutes, or until the grains are tender and the water has been absorbed.
- While the grains are cooking, chop the bell peppers, cucumber, and red onion and add them to a large mixing bowl.
- Add the cooked quinoa and wild rice to the mixing bowl and toss to combine.
- In a small bowl, whisk together the olive oil, lemon juice, honey (if using), salt, and pepper. Add the herbs and whisk again.
- Pour the dressing over the salad and toss to combine. Serve chilled or at room temperature.
Quinoa and Wild Rice Salad with Roasted Vegetables
- Preheat the oven to 400°F. Line a baking sheet with parchment paper.
- Rinse the quinoa and wild rice in a fine-mesh strainer and add them to a large pot with 4 cups of water. Bring to a boil, reduce heat to low, and simmer for 15-20 minutes, or until the grains are tender and the water has been absorbed.
- While the grains are cooking, chop the bell peppers, zucchini, and red onion and spread them out on the prepared baking sheet.
- Drizzle the vegetables with olive oil and sprinkle with salt and pepper. Roast in the oven for 20-25 minutes, or until the vegetables are tender and slightly browned.
- Add the cooked quinoa and wild rice to a large mixing bowl. Add the roasted vegetables and toss to combine.
- In a small bowl, whisk together the olive oil, lemon juice, salt, and pepper. Pour the dressing over the salad and toss to combine.
- Serve chilled or at room temperature.
Notes
You can customize these salads with your favorite vegetables and herbs. Try adding cherry tomatoes, shredded carrots, or roasted sweet potatoes. If you don't have wild rice, you can substitute brown rice or another grain of your choice. If you're making the roasted vegetable salad, feel free to use any vegetables you have on hand. Broccoli, cauliflower, or eggplant would all be delicious.Nutrition Info
Both of these salads are packed with nutrients and fiber. One serving (1/6th of the recipe) contains approximately:- Calories: 250
- Protein: 6g
- Carbohydrates: 36g
- Fiber: 5g
- Fat: 9g
- Sugar: 4g
- Sodium: 50mg
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