Rocky Mountain Wild Rice Salad

Rocky Mountain Wild Rice Salad is a hearty and nutritious dish that combines the earthy flavors of wild rice with fresh vegetables and a zesty dressing. Perfect for a light lunch or as a side dish, this vegan salad celebrates the natural bounty of the American wilderness.

Ingredients

• wild rice - 100 grams
• water - 500 ml
• red bell pepper - 1 medium, diced
• carrot - 1 medium, grated
• green onion - 2, chopped
• celery - 2 stalks, diced
• fresh parsley - 2 tablespoons, chopped
• walnuts - 30 grams, chopped
• dried cranberries - 30 grams
• olive oil - 2 tablespoons
• apple cider vinegar - 1 tablespoon
• maple syrup - 1 teaspoon
• salt - 1/2 teaspoon
• black pepper - 1/4 teaspoon

Steps

1. Rinse the wild rice under cold water and place it in a pot with 500 ml of water. Bring to a boil, then reduce the heat to low, cover, and simmer for 30-35 minutes until the rice is tender and the water is absorbed.
2. While the rice is cooking, prepare the vegetables: dice the red bell pepper, grate the carrot, chop the green onion, and dice the celery.
3. In a large bowl, combine the cooked wild rice, diced bell pepper, grated carrot, chopped green onion, diced celery, chopped parsley, walnuts, and dried cranberries.
4. In a small bowl, whisk together olive oil, apple cider vinegar, maple syrup, salt, and black pepper to create the dressing.
5. Pour the dressing over the salad and toss gently to combine all ingredients evenly. Let the salad sit for 10 minutes to allow the flavors to meld.
6. Serve chilled or at room temperature.

Nutrition

• Calories: 360
• Protein: 8 g
• Carbs: 50 g
• Fiber: 8 g
• Sugar: 10 g
• Sodium: 150 mg
• Cholesterol: 0 mg
• Total Fat: 14 g
• Saturated Fat: 1.5 g
• Unsaturated Fat: 12.5 g
• Water: 0.5 L

Health Benefits

• Rich in dietary fiber, promoting digestive health.
• Packed with antioxidants from cranberries and walnuts, supporting overall health.

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