A Refreshing Gluten-Free Wild Rice Salad With a Lemon Vinaigrette

What kind of recipe is it?

Gluten-Free Wild Rice Salad is a revitalizing and nutritious dish that beautifully combines the earthy flavors of wild rice with vibrant vegetables and zesty dressing.

This salad isn’t only gluten-free but also packed with protein, fiber, and vitamins, making it a healthy choice for anyone, especially those with dietary restrictions.

It’s perfect for meal prep, a light lunch, or a hearty side dish at gatherings, appealing to health-conscious individuals and food lovers alike who appreciate wholesome, flavorful meals.

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Ingredients

Ingredient	Quantity
Wild Rice	1 cup (uncooked)
Vegetable Broth or Water	3 cups
Red Bell Pepper	1 medium, diced
Carrot	1 medium, grated
Cucumber	1 medium, diced
Cherry Tomatoes	1 cup, halved
Green Onion	2, thinly sliced
Fresh Parsley	1/4 cup, chopped
Olive Oil	3 tablespoons
Lemon Juice	2 tablespoons
Dijon Mustard	1 teaspoon
Salt	To taste
Black Pepper	To taste
Avocado	1 medium, diced (optional)
Feta Cheese	1/2 cup, crumbled (optional)

This detailed ingredients table provides a clear breakdown of what you’ll need to prepare a delicious Gluten-Free Wild Rice Salad.

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Cooking Steps

Gather all ingredients and tools, including a large saucepan, mixing bowl, cutting board, and sharp knife. Prepare 1 cup (uncooked) of wild rice by rinsing it under cold water in a fine-mesh sieve until the water runs clear.
In a large saucepan, combine the rinsed wild rice and 720 ml (3 cups) of vegetable broth or water. Bring to a boil over high heat, then reduce heat to low, cover with a lid, and simmer for about 45–50 minutes, or until the rice is tender and has burst open.
Check for doneness by inspecting the color; it should be a nutty brown with a slight chewiness.
Once cooked, remove the saucepan from heat and keep covered for an additional 10 minutes to facilitate carryover cooking. Then, remove the lid, fluff the rice with a fork, and let it cool to room temperature.
While the rice cools, prepare the vegetables: dice 1 medium red bell pepper, grate 1 medium carrot, dice 1 medium cucumber, halve 1 cup of cherry tomatoes, and thinly slice 2 green onions.
Chop 60 ml (1/4 cup) of fresh parsley and set aside.
In a large mixing bowl, combine the cooled wild rice, diced red bell pepper, grated carrot, diced cucumber, halved cherry tomatoes, sliced green onions, and chopped parsley. Toss gently to mix.
In a small bowl, whisk together 45 ml (3 tablespoons) of olive oil, 30 ml (2 tablespoons) of lemon juice, and 5 ml (1 teaspoon) of Dijon mustard until well blended.
Season with salt and black pepper to taste.
Pour the dressing over the salad mixture and gently stir to guarantee even coating.
If using, add 1 medium diced avocado and 120 g (1/2 cup) of crumbled feta cheese at this point, folding them in carefully to avoid mashing the avocado.
Taste the salad and adjust seasoning with additional salt and black pepper if needed.
Serve immediately at room temperature, or refrigerate for 30–60 minutes to allow flavors to meld before serving cold.

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Variations

Mediterranean Twist: Add 100 g (3.5 oz) of Kalamata olives and 120 g (1/2 cup) of sun-dried tomatoes for a rich, briny flavor profile that evokes Mediterranean cuisine.
Vegan Power Bowl: Replace feta cheese with 120 g (1/2 cup) of marinated tofu or chickpeas for added protein while keeping the salad dairy-free and vegan-friendly.
Fall Harvest: Incorporate 1 medium diced apple and 60 g (1/4 cup) of toasted pecans or walnuts, giving the salad a seasonal touch with sweetness and crunch.
Spicy Thai Version: Mix in 60 g (1/4 cup) of chopped roasted peanuts and 15 ml (1 tablespoon) of soy sauce or tamari, plus 1 diced jalapeño for a spicy, nutty flavor inspired by Thai cuisine.

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Tips on plating and presentation

Although the ingredients in your gluten-free wild rice salad are vibrant and delicious on their own, thoughtful plating can elevate the overall dining experience.

Use a large, shallow bowl to showcase the colors and textures. Garnish with fresh herbs for a pop of green, or sprinkle some nuts for added crunch.

Finally, drizzle the lemon vinaigrette artistically to enhance visual appeal.

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What other dishes can I pair it with?

Have you ever wondered what perfect accompaniments can enhance the flavors of your gluten-free wild rice salad?

I love pairing it with grilled chicken or roasted veggies for a complete meal.

You can’t go wrong with a side of marinated tofu for added protein or serving it alongside a vibrant vegetable soup.

These combinations make your dining experience even more delightful.

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What drinks can I pair it with?

When I’m enjoying a gluten-free wild rice salad, I often find that the right beverage can elevate the meal.

I love pairing it with a crisp white wine, like Sauvignon Blanc, which complements the tangy lemon vinaigrette.

For a non-alcoholic option, a sparkling water with a splash of lemon or a revitalizing herbal tea works beautifully, enhancing the flavors without overwhelming them.

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Frequently Asked Questions

How Long Does Wild Rice Take to Cook Compared to White Rice?

Wild rice takes about 45 to 60 minutes to cook, while white rice usually cooks in around 15 to 20 minutes. I always plan accordingly, so I don’t end up waiting too long.

Can I Prepare This Salad in Advance?

Yes, you can prepare the salad in advance. I usually make it a day ahead, letting the flavors meld together. Just store it in the fridge and add any fresh ingredients right before serving!

What Is the Best Way to Store Leftovers?

I usually store leftovers in an airtight container in the fridge. It keeps them fresh for a few days. Just remember to give it a good stir before serving to refresh the flavors!

Is This Salad Suitable for Meal Prep?

Absolutely, this salad’s perfect for meal prep! I love making a big batch at the start of the week. It stays fresh in the fridge and tastes even better after the flavors meld. Enjoy!

Can I Use Canned Vegetables Instead of Fresh Ones?

Yes, you can use canned vegetables instead of fresh ones. I’ve done it before, and it works well. Just make sure to drain and rinse them to reduce sodium and enhance flavor before mixing!