Avocado wild rice salad
Discover a nutritious Avocado Wild Rice Salad packed with vibrant veggies like spinach, Swiss chard, celery, and carrots, paired with protein-rich lentils and creamy avocado. Perfect for a wholesome and delicious meal!
- 13 Mar 2024
- Cook time 20 min
- Prep time 5 min
- 1 Servings
- 7 Ingredients
The Avocado Wild Rice Salad is a nutritious and delicious dish that combines the earthy flavors of wild rice and lentils with the fresh, vibrant notes of assorted greens, carrots, and creamy avocado. This salad is not only full of flavor but also teeming with vitamins, minerals, and fiber, making it an excellent choice for a healthy meal.
Ingredients:
Instructions:
- Rinse 1/4 cup of wild rice under cold water in a fine mesh strainer.
- In a medium pot, bring 1 cup of water to a boil.
- Add the rinsed wild rice and reduce the heat to low. Cover and let it simmer for about 40-45 minutes, or until the grains are tender and the water has been absorbed.
- Once cooked, drain any excess water if necessary and set the rice aside to cool.
- Rinse 1/4 cup of lentils under cold water.
- In a separate pot, combine the lentils with 1 cup of water and bring to a boil.
- Reduce the heat and let it simmer for 20-25 minutes, or until the lentils are tender but not mushy.
- Drain any excess water and set the lentils aside to cool.
- While the wild rice and lentils are cooking, dice 1/4 cup of celery and 1/2 cup of carrots.
- Chop 2 cups of spinach and 1 cup of swiss chard.
- Dice 1/2 avocado and set aside.
- In a large mixing bowl, combine the cooled wild rice, lentils, diced celery, and diced carrots.
- Add the chopped spinach and swiss chard. Mix everything well to combine.
- Gently fold in the diced avocado, taking care not to mash it.
- Divide the salad into two serving bowls or plates.
- Enjoy immediately, or refrigerate for up to one day. If refrigerating, you may want to add the avocado just before serving to prevent it from browning.
Tips:
- To save time, cook the wild rice and lentils ahead of time and store them in the refrigerator until you're ready to assemble the salad.
- Make sure to rinse the lentils and wild rice thoroughly before cooking to remove any impurities.
- For added flavor, consider cooking your wild rice and lentils in vegetable broth instead of water.
- Chop the spinach, swiss chard, celery, and carrots into bite-sized pieces to ensure an even distribution of flavors in each bite.
- To keep the avocado from browning, you can toss it with a bit of lemon or lime juice before adding it to the salad.
- Feel free to customize this salad with additional ingredients like nuts, seeds, or your favorite salad dressing for extra flavor and crunch.
Enjoy your Avocado Wild Rice Salad as a wholesome meal or a hearty side dish. This nutrient-packed salad offers a perfect balance of flavors and textures, ensuring a satisfying eating experience. Whether you're looking for a nutritious lunch or a light dinner, this salad is a versatile choice that is both delicious and healthy.
| Nutrition Facts | |
|---|---|
| Serving Size | 340 grams |
| Energy | |
| Calories 480kcal | 19% |
| Protein | |
| Protein 22g | 15% |
| Carbohydrates | |
| Carbohydrates 80g | 22% |
| Fiber 16g | 42% |
| Sugar 6g | 6% |
| Fat | |
| Fat 12g | 14% |
| Saturated 1.66g | 6% |
| Cholesterol 0.00mg | - |
| Vitamins | |
| Vitamin A 840ug | 93% |
| Choline 100mg | 18% |
| Vitamin B1 0.63mg | 53% |
| Vitamin B2 0.50mg | 38% |
| Vitamin B3 6mg | 40% |
| Vitamin B6 0.87mg | 51% |
| Vitamin B9 420ug | 106% |
| Vitamin B12 0.00ug | 0% |
| Vitamin C 44mg | 47% |
| Vitamin E 4.37mg | 29% |
| Vitamin K 620ug | 518% |
| Minerals | |
| Calcium, Ca 120mg | 10% |
| Copper, Cu 0.86mg | 0% |
| Iron, Fe 6mg | 54% |
| Magnesium, Mg 210mg | 50% |
| Phosphorus, P 420mg | 33% |
| Potassium, K 1520mg | 45% |
| Selenium, Se 1.93ug | 4% |
| Sodium, Na 220mg | 14% |
| Zinc, Zn 5mg | 46% |
| Water | |
| Water 230g | - |
| * Percent Daily Values are based on a 2500 calorie diet. Your daily values may be higher or lower depending on your calorie needs. | |
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