Wild rice salad with turmeric, cumin and herbs
Discover a vibrant and nutritious Wild Rice Salad bursting with flavors of turmeric, cumin, and fresh herbs. This delicious blend features hearty wild rice, juicy tomatoes, crunchy pumpkin seeds, sweet raisins and dried apricots, all tossed in a refreshing olive oil and lemon dressing. Perfect for a healthy meal or side dish!
- 25 Apr 2024
- Cook time 25 min
- Prep time 10 min
- 6 Servings
- 20 Ingredients
Wild rice salad with turmeric, cumin, and herbs is a delicious and nutritious dish that combines a rich blend of spices with fresh herbs and dried fruits. This recipe is perfect for anyone looking to add a flavorful and healthy option to their meal plan. The earthy taste of wild rice is enhanced with a colorful mix of turmeric and cumin, while the addition of herbs, seeds, and dried fruits adds a delightful balance of texture and taste.
Ingredients:
Instructions:
- Rinse the wild rice thoroughly under cold running water.
- In a medium saucepan, bring 4 cups of water to a boil. Add the wild rice and a pinch of salt.
- Reduce heat, cover, and simmer for 45-50 minutes, or until the rice is tender and the grains have burst open.
- Drain any excess water and fluff the rice with a fork. Allow the rice to cool to room temperature.
- Slice the 4 onions (60g) thinly.
- In a large skillet, heat 1 tbsp of olive oil over medium heat.
- Add the onions and cook, stirring frequently, until they are golden brown and caramelized (about 25-30 minutes). Remove from heat and set aside.
- In a small dry skillet, toast the pumpkin seeds over medium heat, stirring constantly, until they are golden and fragrant (about 3-5 minutes). Set aside.
- Dice the tomato and finely chop the 1/4 onion.
- Chop the dried apricots.
- Mince the garlic cloves.
- Chop the basil leaves, spearmint, and fresh parsley.
- Finely chop the coriander leaves.
- In a small bowl, whisk together the remaining 2 tbsp of olive oil, vinegar, honey, lemon juice, minced garlic, turmeric powder, and ground cumin. Season with a dash of salt and black pepper to taste.
- In a large mixing bowl, combine the cooled wild rice, diced tomato, chopped 1/4 onion, caramelized onions, toasted pumpkin seeds, raisins, chopped dried apricots, basil, spearmint, parsley, and coriander.
- Pour the dressing over the salad and toss gently until all ingredients are well combined and evenly coated.
- Cover the salad and refrigerate for at least 1 hour to allow the flavors to meld together.
- Before serving, taste and adjust seasoning if necessary with additional salt, pepper, or lemon juice.
- Transfer the salad to a serving platter or individual bowls.
- Enjoy this vibrant and flavorful wild rice salad as a main dish or side dish!
Tips:
- Rinse the wild rice thoroughly before cooking to remove any excess starch and ensure a fluffier texture.
- Cook the wild rice according to package instructions, but consider using vegetable broth instead of water for added flavor.
- Allow the rice to cool completely before tossing it with vegetables and herbs to prevent them from wilting.
- Toast the pumpkin seeds lightly in a dry skillet over medium heat for a few minutes until they start to pop, enhancing their nutty flavor.
- Chop the dried fruits into small pieces to ensure they are distributed evenly throughout the salad.
- Mix the dressing ingredients (olive oil, vinegar, honey, lemon juice, salt, and pepper) thoroughly before drizzling over the salad for even coating.
- Let the salad sit for at least 30 minutes before serving to allow the flavors to meld together.
- Garnish with additional fresh herbs before serving to add a burst of color and extra freshness to the dish.
Enjoy your wild rice salad with turmeric, cumin, and herbs either as a vibrant side dish or a light main course. This dish offers a burst of unique flavors and health benefits, making it a colorful and wholesome choice for any meal. Feel free to adjust the spice levels and add more herbs to suit your taste. Bon appétit!
| Nutrition Facts | |
|---|---|
| Serving Size | 140 grams |
| Energy | |
| Calories 290kcal | 12% |
| Protein | |
| Protein 11g | 7% |
| Carbohydrates | |
| Carbohydrates 60g | 17% |
| Fiber 6g | 15% |
| Sugar 14g | 14% |
| Fat | |
| Fat 10g | 12% |
| Saturated 1.49g | 5% |
| Cholesterol 0.00mg | - |
| Vitamins | |
| Vitamin A 36ug | 4% |
| Choline 27mg | 5% |
| Vitamin B1 0.10mg | 8% |
| Vitamin B2 0.18mg | 14% |
| Vitamin B3 4.37mg | 27% |
| Vitamin B6 0.30mg | 18% |
| Vitamin B9 70ug | 17% |
| Vitamin B12 0.00ug | 0% |
| Vitamin C 10mg | 11% |
| Vitamin E 1.02mg | 7% |
| Vitamin K 50ug | 43% |
| Minerals | |
| Calcium, Ca 44mg | 3% |
| Copper, Cu 0.44mg | 0% |
| Iron, Fe 3.07mg | 28% |
| Magnesium, Mg 140mg | 33% |
| Phosphorus, P 320mg | 26% |
| Potassium, K 560mg | 16% |
| Selenium, Se 2.46ug | 4% |
| Sodium, Na 36mg | 2% |
| Zinc, Zn 3.88mg | 35% |
| Water | |
| Water 50g | - |
| * 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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