Wild Rice Superfood Salad



  • ¾ cup wild rice, rinsed
  • 2 carrots, peeled and cut into large segments
  • ½ a shallot
  • 2 garlic cloves
  • 1 teaspoon sea salt


  • ½ shallot, finely minced
  • 2 tablespoons red wine vinegar
  • ⅛ teaspoon sea salt
  • Pinch of fresh ground black pepper
  • 2 tablespoons extra virgin olive oil

Avocado Cream

  • 2 tablespoons extra virgin olive oil
  • 2 tablespoons champagne vinegar
  • 1 teaspoon fish sauce
  • 2 teaspoons lemon juice
  • 1 medium avocado
  • 1 garlic clove, microplaned
  • ½ cup fresh parsley
  • ⅛ teaspoon sea salt
  • 1 medium cauliflower, very thinly sliced


  • ⅓ cup fresh mint leaves
  • ⅓ cup fresh parsley
  • 3 ounces baby arugula
  • 3 ounces baby spinach
  • ¼ cup lightly toasted pine nuts
  • 10 Castelvetrano olives, quartered
  • 4 ounces sheep’s milk feta cheese, crumbled


Step 1 Wild Rice Superfood Salad Healthy Recipe

Step 1

In a saucepan over medium-high heat, combine the rice, carrots, shallot, garlic cloves and salt along with 3 cups of filtered water. Bring to a boil and lower the heat to maintain a gentle simmer. Cook, uncovered, until the rice is tender, about 40 minutes. When rice is ready, remove from heat and rest for 10 minutes.

Step 2 Wild Rice Superfood Salad Healthy Recipe

Step 2

Drain liquid from the rice using a colander. Line a baking sheet with parchment paper and transfer the rice onto the baking sheet, spread the rice into an even layer. Pick out all the vegetables and discard.

Step 3 Wild Rice Superfood Salad Healthy Recipe

Step 3

Make the dressing by combining all of the dressing ingredients in a bowl, whisk and set aside.

Step 4 Wild Rice Superfood Salad Healthy Recipe

Step 4

Make the avocado cream by adding olive oil, vinegar, fish sauce, lemon juice, avocado flesh, garlic, parsley, and sea salt into a high-speed blender. Blend until smooth, adding 1-2 tablespoons of filtered water as needed for a smooth consistency. Toss the thinly sliced cauliflower with the avocado cream and set aside.

Step 5 Wild Rice Superfood Salad Healthy Recipe

Step 5

Assemble the salad: combine the mint, parsley, arugula, spinach, pine nuts and olives in a large mixing bowl. Add the salad dressing and toss to combine.

Step 6 Wild Rice Superfood Salad Healthy Recipe

Step 6

Transfer to a serving platter and top salad with the wild rice, followed by the avocado cauliflower, then the crumbled feta over top. Eat immediately.

Nutritional Information

Nutritional analysis per serving: Calories: 323, Total Fat: 22g, Saturated Fat: 5g, Cholesterol: 14mg, Sodium: 989mg, Carbohydrates: 26g, Fiber: 6g, Sugars: 4g, Protein: 11g, Net Carbs: 19g

Back to Content Library