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Wild Zucchini Rice Salad

Wild Zucchini Rice Salad recipe image
This refreshing Wild Zucchini Rice Salad is a perfect example of how simple ingredients can create a complex and satisfying dish. The nutty, chewy texture of the wild rice provides a hearty base, while the fresh, grated zucchini adds a delightful crunch and moisture. Bright tomato wedges bring a burst of acidity and sweetness, balancing the earthiness of the grains. Ideal for a light lunch, a picnic side, or a healthy dinner option, this salad is entirely plant-based and naturally gluten-free. It&# 226;ÂÂs versatile enough to be served chilled or at room temperature, making it a reliable staple for warm weather meals. With minimal prep time and no cooking required for the fresh vegetables, itâÂÂs an easy way to incorporate more veggies into your diet without sacrificing flavor.
Cuisine:
Courses:
Difficulty: Intermediate
Servings: 2
Calories: 180.2
Dietary: Gluten-free, Vegan, Vegetarian
Description
This refreshing Wild Zucchini Rice Salad is a perfect example of how simple ingredients can create a complex and satisfying dish. The nutty, chewy texture of the wild rice provides a hearty base, while the fresh, grated zucchini adds a delightful crunch and moisture. Bright tomato wedges bring a burst of acidity and sweetness, balancing the earthiness of the grains. Ideal for a light lunch, a picnic side, or a healthy dinner option, this salad is entirely plant-based and naturally gluten-free. It&# 226;€™s versatile enough to be served chilled or at room temperature, making it a reliable staple for warm weather meals. With minimal prep time and no cooking required for the fresh vegetables, it’s an easy way to incorporate more veggies into your diet without sacrificing flavor.
Ingredients
  • 1/4 cup Wild rice, dry
  • 1/4 cup Brown rice, dry
  • 1 small Zucchini, grated
  • 1 medium Tomato, cut into wedges
  • 1 small Red, yellow, or purple bell pepper, cut into strips
  • 1/2 bunch Spinach, torn into small pieces
  • 1 medium Avocado, cut into chunks
Directions
  1. 1
    Soak the wild rice in 1/2 cup of water for 2-4 hours to soften the grains.
  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 to low, cover, and simmer for 15-20 minutes.
  3. 3
    Add the brown rice to the saucepan with the wild rice. Add extra water as needed to ensure both rices are submerged, and continue to cook covered for 45-60 minutes until tender and water is absorbed.
  4. 4
    Fluff the cooked rice mixture with a fork and allow it to cool to room temperature.
  5. 5
    In a large mixing bowl, combine the cooled rice, grated zucchini, tomato wedges, bell pepper strips, torn spinach, and avocado chunks.
  6. 6
    Gently toss all ingredients together until evenly distributed. Serve immediately or chill 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.

Keywords: wild rice, zucchini salad, vegan salad, gluten free, healthy lunch, rice salad, vegetarian side, fresh vegetables, light meal, picnic food, summer salad, nutrient dense, easy recipe, plant based, grain bowl
Read it online: https://www.chefs-mate.com/recipe/wild-zucchini-rice-salad/