Tired of the same old boring salads? Prepare to awaken your taste buds with this incredibly vibrant and refreshing Wild Rice Salad with Orange and Fennel! It’s a delightful dance of textures and flavors, from the nutty chew of wild rice to the crisp, anise-like crunch of fennel and the sweet, juicy burst of fresh orange. Drizzled with a simple yet elegant honey-citrus vinaigrette, this salad is as beautiful as it is delicious. It’s the perfect sophisticated side dish or a satisfying light lunch that will leave you feeling energized and inspired.
Ingredients
• For the Salad
• 3 tablespoons / 45 g uncooked wild rice, rinsed and drained
• 3 tablespoons / 45 g uncooked regular brown rice
• 2 cups / 475 ml water
• 1 small fennel bulb, thinly sliced to make 1/2 cup
• 1 large orange
• 2 tablespoons / 8 g snipped fresh Italian (flat-leaf) parsley
• For the Zesty Orange Dressing
• Juice and 1/2 teaspoon zest from the large orange
• 2 teaspoons / 10 ml white wine vinegar
• 2 teaspoons / 10 ml olive oil
• 1/2 teaspoon / 2.5 ml honey
• 1/4 teaspoon / 1.5 g ground black pepper
• 1/8 teaspoon / 0.75 g salt
Instructions
1. Cook the Rice: In a medium saucepan, combine the wild rice, brown rice, and water. Bring to a boil, then reduce the heat, cover, and simmer for about 40 minutes, or until the rice is tender. Drain any excess water and let it cool to room temperature. Transfer to a medium bowl.
2. Prepare the Dressing: While the rice cooks, finely zest 1/2 teaspoon of peel from the orange. Then, peel the orange and carefully cut out the segments over a small bowl to catch all the juices. Set the orange segments aside. To the bowl of orange juice, add the reserved orange zest, white wine vinegar, olive oil, honey, black pepper, and salt. Whisk until well combined.
3. Prep the Fennel: Trim the stalks and tough outer layer from the fennel bulb. Cut the bulb in half lengthwise, remove the core, and thinly slice it. You’ll need about 1/2 cup of sliced fennel.
4. Assemble the Salad: To the bowl with the cooled rice, add the reserved orange segments, 1/2 cup of sliced fennel, and the snipped parsley. Drizzle the dressing over the top and toss gently to combine everything. Serve immediately or chill for later.
Nutritional Information
• Per Serving (makes 2)
• Calories: 225
• Total Fat: 5 g
• Saturated Fat: 1 g
• Cholesterol: 0 mg
• Sodium: 162 mg
• Carbohydrates: 41 g
• Fiber: 5 g
• Protein: 5 g
Pro Tips
• Enjoy foods high in vitamin C, such as oranges, with meals to improve your body’s iron absorption from plant-based sources like rice.
• For extra crunch and protein, add 1/4 cup of toasted pecans or slivered almonds.
• Don’t discard the feathery fennel fronds! Finely chop them and add them to the salad for extra anise flavor and a beautiful garnish.
• Make the rice and dressing ahead of time and store them separately in the fridge. Assemble just before serving to keep the fennel crisp.
FAQ
Q: How can I add more protein to this vegetarian salad
A: To boost the plant-based protein, you can add 1/4 cup of toasted pecans or slivered almonds as suggested. For an even heartier meal, consider mixing in 1/2 cup of chickpeas, edamame, or cooked lentils.
Q: Can I make this wild rice salad vegan
A: Yes, this recipe is easily made vegan. The only non-vegan ingredient is the honey in the dressing. Simply substitute it with an equal amount of maple syrup or agave nectar for a delicious vegan version.
Q: Is this salad good for vegetarian meal prep
A: Absolutely. For the best results and to maintain a crisp texture, store the cooked rice blend, the orange dressing, and the fresh components (fennel, orange segments, parsley) in separate airtight containers in the fridge for up to 3 days. Combine everything just before serving.
Q: What can I use if I don’t have wild rice
A: If you don’t have wild rice, you can use all brown rice for this recipe. Other hearty grains like quinoa, farro, or barley would also work well as a substitute. Just be sure to adjust the cooking time according to the package directions for your chosen grain.
