Wild rice salad

A unique food with plenty of essential nutrients

Wild rice is the seeds of a wild plant growing around water bodies in north America. Although it resembles rice in shape it is not actually rice and it is highly nutritious, packed with minerals, B vitamins, protein and antioxidants. It is nutty in flavour and chewy in texture and it’s black colour makes it a special ingredient. Here’s a beautiful salad that celebrates this special and unique food.

45 min
6 persons

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1 cup wild rice
1/2 tsp salt
1/2 cup sour dried apricot (try to buy non sulphite)
A large handful of fresh coriander leaves (or parsley, if preferred)
2 tbs virgin olive oil
1 tbsp good quality balsamic vinegar
Salt and freshly ground black pepper to taste


  1. Place the wild rice in a sieve and wash well under running water, transfer to a pan and cover with plenty of cold water. Add salt and bring to a gentle simmer on a low heat. Cook until the grain cracks open and curls. It should be soft to chew but still retains a bite. Make sure not to over cook, between 35 to 45 minutes.
  2. While the rice is cooking, thinly slice the apricots and chop the coriander (or parsley) and place in a salad bowl.
  3. When the rice is ready, pour to a sieve and let it drain well. Let the rice cook down a little and transfer the the salad bowl with the apricots and herbs.
  4. Add olive oil, balsamic vinegar, salt and pepper. Mix well, taste and adjust seasonings.

Tip: you can add some nuts like almonds or pistachio for extra crunch and nutritional value, use different herbs like mint and basil for variations. 

Serving suggestion: you can fill this salad in small romain lettuce leaves or halved red bell peppers.  

Hi! My name is Galit Hahn, certified nutritionist an one of the nutrition experts of Renewmyday. 

Let me be your guide bringing an indulging culinary world backed with nutritional science and a deeper understanding of the connection between the food we eat and our physical, mental and even spiritual wellbeing.

I hope you will be inspired by my recipes! 

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