Cree Wild Rice Salad

Cree Wild Rice Salad is a nourishing and vibrant dish that combines the earthy flavors of wild rice with fresh vegetables and herbs, making it a perfect addition to any meal. This salad not only celebrates the rich culinary heritage of the Cree people but also provides a wholesome, gluten-free option for health-conscious eaters.

Ingredients

• Wild rice - 100 grams
• Water - 500 ml
• Cherry tomatoes - 100 grams, halved
• Cucumber - 1 medium, diced
• Red bell pepper - 1, diced
• Green onions - 2, sliced
• Fresh parsley - 2 tablespoons, chopped
• Olive oil - 2 tablespoons
• Apple cider vinegar - 1 tablespoon
• Black pepper - 1/4 teaspoon
• Sea salt - 1/2 teaspoon
• Pumpkin seeds - 30 grams

Steps

1. Rinse the wild rice under cold water and drain.
2. In a medium saucepan, combine the wild rice and water, bringing it to a boil over medium-high heat.
3. Once boiling, reduce the heat to low, cover the saucepan, and simmer for about 40 minutes, or until the rice is tender and has burst open.
4. Remove the saucepan from heat and let it sit covered for an additional 5 minutes before fluffing the rice with a fork.
5. While the rice is cooking, prepare the vegetables by halving the cherry tomatoes, dicing the cucumber and red bell pepper, and slicing the green onions.
6. In a large mixing bowl, combine the cooked wild rice, cherry tomatoes, cucumber, red bell pepper, green onions, and chopped parsley.
7. In a small bowl, whisk together the olive oil, apple cider vinegar, black pepper, and sea salt.
8. Pour the dressing over the salad and toss gently to combine all ingredients evenly.
9. Sprinkle the pumpkin seeds on top before serving.

Nutrition

• Calories: 350
• Protein: 8 g
• Carbs: 40 g
• Fiber: 6 g
• Sugar: 3 g
• Sodium: 300 mg
• Cholesterol: 0 mg
• Total Fat: 14 g
• Saturated Fat: 2 g
• Unsaturated Fat: 10 g
• Water: 0.5 L

Health Benefits

• Rich in antioxidants from vegetables that support overall health.
• High in fiber due to wild rice and vegetables, promoting digestive health.

Tags