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Quinoa And Wild Rice Salad Recipes

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Quinoa, Wild Rice Salad with Cherry and Grapes Recipe
Quinoa, Wild Rice Salad with Cherry and Grapes Recipe from recipeland.com

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

  1. 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.
  2. While the grains are cooking, chop the bell peppers, cucumber, and red onion and add them to a large mixing bowl.
  3. Add the cooked quinoa and wild rice to the mixing bowl and toss to combine.
  4. In a small bowl, whisk together the olive oil, lemon juice, honey (if using), salt, and pepper. Add the herbs and whisk again.
  5. Pour the dressing over the salad and toss to combine. Serve chilled or at room temperature.

Quinoa and Wild Rice Salad with Roasted Vegetables

  1. Preheat the oven to 400°F. Line a baking sheet with parchment paper.
  2. 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.
  3. While the grains are cooking, chop the bell peppers, zucchini, and red onion and spread them out on the prepared baking sheet.
  4. 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.
  5. Add the cooked quinoa and wild rice to a large mixing bowl. Add the roasted vegetables and toss to combine.
  6. In a small bowl, whisk together the olive oil, lemon juice, salt, and pepper. Pour the dressing over the salad and toss to combine.
  7. 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

Recipes FAQ

Can I make these salads ahead of time?

Yes, both of these salads can be made ahead of time and stored in the refrigerator for up to 3-4 days. Just be sure to store the dressing separately and add it to the salad just before serving.

Can I use a different dressing?

Yes, feel free to use your favorite dressing or vinaigrette instead of the lemon herb dressing. A balsamic vinaigrette or honey mustard dressing would both be delicious.

Can I use frozen vegetables?

Fresh vegetables are preferred for these salads, but if you don't have fresh vegetables on hand, you can use frozen. Just be sure to thaw and drain them before adding them to the salad.

Recipe Tips

Be sure to rinse the quinoa and wild rice before cooking to remove any excess starch and debris. To save time, you can cook the quinoa and wild rice in advance and store them in the refrigerator until you're ready to make the salad. For a boost of protein, you can add chickpeas, black beans, or grilled chicken to the salad.

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