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Home / Summery wild rice salad

Summery wild rice salad

by | Jan 19, 2022 | Recipes


(Gluten free, option for nut and milk free)

Wild rice is a wonderfully balanced food source, providing a healthy mix of carbohydrates, protein and fibre. What’s more, it’s also relatively low in calories.

One micronutrient abundant in wild rice is manganese, an antioxidant that plays a role in keeping the mitochondria in your cells healthy. Manganese has also been shown to play a role in maintaining a healthy metabolism.

Wild rice is a good choice for people with coeliac disease, since it is gluten free.


  • Olive oil, for cooking
  • 400g tin chickpeas, rinsed and drained
  • 1 cup wild rice, well rinsed
  • 100g baby spinach
  • 2 large handfuls of rocket
  • 1 handful of mint leaves
  • 4 spring onions thinly sliced
  • zest of 1 lemon
  • 100g feta, crumbled (dairy free options available for milk free recipe)
  • 1/3 cup of toasted pumpkin seeds
  • 1/3 cup of almonds (can omit if required)


  • 60ml (4 tablespoons) extra virgin olive oil
  • 45ml (3 tablespoons) lemon juice
  • 2.5ml (1/2 teaspoon) basil
  • 15ml (1 tablespoon) honey
  • salt and freshly ground black pepper, to taste


  1. Cook the rice as per pack instructions. The grains need to be tender but with some bite.
  2. Rinse under cold water and drain well. Set aside to air-dry for about 10 minutes.
  3. In the meanwhile, heat 1 tablespoon olive oil in a non-stick pan. Add the chickpeas and toast over a high heat until crispy and golden. Season lightly with salt and pepper.
  4. Chop the spinach, rocket and mint fine (almost shredded).
  5. In a large mixing bowl, combine the rice, chickpeas, chopped greens, spring onions, lemon zest and feta. Add half the toasted nuts and seeds.
  6. For the dressing, place all the ingredients in a bowl and whisk to combine. Pour the dressing over the salad and toss to coat. Tip the salad onto a serving platter and finish with the remaining nuts and seeds.
  7. Serve at room temperature. Serves 6 as a side dish


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