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Wild Zucchini Rice Salad

Wild Zucchini Rice Salad recipe image
This refreshing Wild Zucchini Rice Salad combines the nutty, chewy texture of cooked wild and brown rice with the crisp freshness of grated zucchini and juicy tomato wedges. The addition of colorful bell peppers and tender spinach adds both visual appeal and a boost of nutrients, while creamy avocado chunks provide a rich contrast to the grains. It is a perfect, light meal for warm weather, ideal for packed lunches, picnic spreads, or as a healthy side dish to grilled proteins. Simple to assemble with pantry staples, this versatile salad holds up well and tastes even better the next day as the flavors meld together.
Cuisine:
Courses:
Difficulty: Intermediate
Servings: 2
Calories: 180.2
Dietary: Gluten-free, Vegan, Vegetarian
Description
This refreshing Wild Zucchini Rice Salad combines the nutty, chewy texture of cooked wild and brown rice with the crisp freshness of grated zucchini and juicy tomato wedges. The addition of colorful bell peppers and tender spinach adds both visual appeal and a boost of nutrients, while creamy avocado chunks provide a rich contrast to the grains. It is a perfect, light meal for warm weather, ideal for packed lunches, picnic spreads, or as a healthy side dish to grilled proteins. Simple to assemble with pantry staples, this versatile salad holds up well and tastes even better the next day as the flavors meld together.
Ingredients
  • 1/4 cup Wild rice; dry
  • 1/4 cup Brown rice; dry
  • 1 small Zucchini; grated
  • 1 ea Tomato; cut in wedges
  • 1 ea Red bell pepper; cut in strips
  • 1/2 bunch Spinach; torn small
  • 1 ea Avocado; cut in chunks
Directions
  1. 1
    Soak the wild rice in 1/2 cup of water for 2 to 4 hours to soften.
  2. 2
    Drain the soaked wild rice and place it in a saucepan with 1/2 cup of fresh water. Bring to a boil, then reduce heat and simmer for 15 to 20 minutes.
  3. 3
    Add the dry brown rice to the pot with the cooking wild rice. Add extra water if necessary to cover the grains.
  4. 4
    Simmer the combined rices for an additional 45 to 60 minutes, or until tender and water is absorbed.
  5. 5
    Fluff the cooked rice with a fork and allow it to cool completely to room temperature.
  6. 6
    In a large bowl, combine the cooled rice, grated zucchini, tomato wedges, bell pepper strips, torn spinach, and avocado chunks.
  7. 7
    Toss gently to mix all ingredients evenly without mashing the avocado.
  8. 8
    Serve immediately or chill in the refrigerator before serving.

Nutrition Facts

Servings 2

Amount Per Serving
Calories 180.2kcal
% Daily Value *
Total Fat 1.2g2%
Saturated Fat 0.3g2%
Cholesterol 0.0mg0%
Sodium 19.6mg1%
Total Carbohydrate 37.6g13%
Dietary Fiber 3.5g15%
Sugars 4.9g
Protein 5.3g11%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.

Note

Storage: Store leftovers in an airtight container in the refrigerator for up to 3 days. The avocado may brown slightly; squeeze a little lemon juice over it before storing to help maintain color.

Variations: Feel free to substitute yellow or purple bell peppers for the red. You can also add herbs like cilantro or parsley for extra freshness.

Tip: If you prefer a dressed salad, toss with a simple vinaigrette of olive oil, lemon juice, salt, and pepper just before serving.

Keywords: wild rice, brown rice, zucchini, salad, vegetarian, vegan, healthy, grain bowl, summer salad, avocado, tomato, spinach, bell pepper, light lunch, picnic food, fresh vegetables, gluten free, side dish, meal prep, nutritious, easy recipe
Read it online: https://www.chefs-mate.com/recipe/wild-zucchini-rice-salad-2/