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Colorful Wild Rice Salad

 
This recipe belongs to the top 10% of the healthiest recipes.healthy
This recipe is vegetarian.vegetarian
This recipe is vegan.vegan
This recipe can be made gluten free by choosing gluten-free versions of basic ingredients commonly found in supermarkets or online.gluten-free
This recipe can be made completely dairy-free.dairy-free
 
One serving costs about $1.64

$1.64 per serving

1 people like this recipe

1 likes

This recipe is ready in 30 minutes

Ready in 30 minutes

3 vegetarian,vegan,gluten-free,dairy-free,healthy,gluten free,dairy free,lacto ovo vegetarian,vegan salad
spoonacular Score:88%

Spoonacular Score: 88%

 

Colorful Wild Rice Salad is a gluten free and vegan main course. For $1.64 per serving, this recipe covers 21% of your daily requirements of vitamins and minerals. One serving contains 385 calories, 13g of protein, and 11g of fat. 1 person has tried and liked this recipe. If you have rice, carrot, onion, and a few other ingredients on hand, you can make it. To use up the dried apricots you could follow this main course with the Eggnog Yogurt With Granola as a dessert. From preparation to the plate, this recipe takes approximately 30 minutes. All things considered, we decided this recipe deserves a spoonacular score of 88%. This score is super. Similar recipes include Chicken and Wild Rice Salad: A Hearty, Savory Dinner Salad, Wild Rice Salad, and Wild Rice Ham Salad.

Ingredients

Servings:
1 handful
1 handful arugula
arugula
0.5
0.5  carrot
carrot
5
5  dried apricots
dried apricots
0.25
0.25  orange (juice)
orange (juice)
0.25
0.25  orange zest
orange zest
1
1  red onion
red onion
0.5 cups
0.5 cups roasted cashew nuts
roasted cashew nuts
1
1  tomato
tomato
1 cup
1 cup wild rice
wild rice
1 handful arugula
1 handful
arugula
0.5  carrot
0.5
carrot
5  dried apricots
5
dried apricots
0.25  orange (juice)
0.25
orange (juice)
0.25  orange zest
0.25
orange zest
1  red onion
1
red onion
0.5 cups roasted cashew nuts
0.5 cups
roasted cashew nuts
1  tomato
1
tomato
1 cup wild rice
1 cup
wild rice


Instructions

  1. Cut the apricots into small cubes and soak them in the juice of 1/4 an orange for 10 minutes.
  2. Saute the onions in oil on low heat for 15 minutes.
  3. Cook the rice in 2 cups of water until done but still with a bite, let it cool down until luke warm.
  4. Mix all the ingredients together, except for the arugula and nuts, and season with pepper and salt. Now mix in the arugula and sprinkle the nuts on top.

Read the detailed instructions on Foodista.com – The Cooking Encyclopedia Everyone Can Edit

Price Breakdown

Cost per Serving: $1.67
Ingredient
1 handful arugula
½ carrot
5 dried apricots
¼ orange (juice)
¼ orange zest
1 red onion
½ cups roasted cashew nuts
1 tomato
1 cup wild rice
Price
$0.29
$0.05
$0.71
$0.03
$0.17
$0.37
$1.22
$0.46
$1.71
$5.02

Tips

Health Tips

  • Lycopene, the chemical in tomatoes that makes them red (and healthy), is fat soluble. This means eating tomatoes with a fat — say, avocado or olive oil?improves the body's ability to absorb the lycopene. Don't hesitate to include some healthy fats in this dish to get the most health benefits from the tomatoes!

Price Tips

  • Dried fruit can be expensive, especially if you opt for organic. Your own dehydrator could be a great investment if you eat dried fruits regularly!

Cooking Tips

  • Carrots can be stored in the fridge for 2 to 3 weeks. The starch in the carrots will turn to sugar over time, but this is not a problem, they'll just taste sweeter. The academy lesson about carrots contains more useful information.

  • Just a head's up: tomatoes shouldn't be refrigerated! They will lose their flavor and probably get mushy too. For more on selecting and storing tomatoes and other vegetables, check out the academy.

  • You should not store your onions with your potatoes because the gases they emit will make each other spoil faster. For more information about selecting and storing onions, check out this lesson about onions in the academy.

  • To keep your eyes from stinging and watering while cutting onions, trying popping the onion in the freezer for 15 minutes before you plan to start cooking. Chilling the onion slows the release of the enzyme responsible for teary eyes.

  • get more cooking tips

Green Tips

  • Tomatoes, especially cherry tomatoes, should be bought organic when possible. Moreover, buying tomatoes from your local farmers' market when they are in season is going to make your dish much, much tastier, not to mention more eco-friendly. In fact, we recommend using canned — or better yet, jarred?tomato products when tomatoes aren't in season instead of buying imported or greenhouse-grown tomatoes.

Disclaimer

Nutritional Information

Quickview
384 Calories
12g Protein
11g Total Fat
62g Carbs
67% Health Score
Limit These
Calories
384
19%

Fat
11g
18%

  Saturated Fat
2g
14%

Carbohydrates
62g
21%

  Sugar
13g
15%

Cholesterol
0.0mg
0%

Sodium
21mg
1%

Get Enough Of These
Protein
12g
26%

Vitamin A
2703IU
54%

Manganese
1mg
53%

Copper
0.88mg
44%

Magnesium
171mg
43%

Phosphorus
380mg
38%

Zinc
4mg
31%

Fiber
6g
26%

Vitamin B3
4mg
23%

Folate
91µg
23%

Potassium
731mg
21%

Vitamin K
21µg
20%

Vitamin B6
0.39mg
19%

Iron
3mg
17%

Vitamin C
13mg
17%

Vitamin B2
0.23mg
13%

Vitamin B5
1mg
11%

Vitamin B1
0.16mg
10%

Vitamin E
1mg
10%

Selenium
4µg
7%

Calcium
57mg
6%

covered percent of daily need

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