Healthy Wild Rice Salad Bowl
Who doesn’t love wild rice? It’s the base for this fabulous recipe for healthy wild rice salad bowl. Rice bowls and salads are such a popular meal for healthy eating. This healthy wild rice salad bowl is gluten free, vegetarian and soy free. Read on to learn how to make a wild rice bowl.
Ingredients for Healthy Wild Rice Salad Bowl
- ¾ cup wild rice
- 3 cups vegetable broth
- ½ med yellow onion, diced
- 2 tbsp olive oil
- 1 cup fresh corn (1 ear) or 1 6oz can
- 1/3 cup fresh basil leaves, finely chopped
- 3 small tomatoes, diced
- ¼ tsp ground pepper
- ¼ tsp salt (more to taste)*
- Balsamic glaze (reduced balsamic vinegar) to serve**
How to Make Healthy Wild Rice Salad Bowl
Step by Step Directions for Wild Rice Salad Bowl
In a medium pot, combine wild rice and broth. Cook over medium heat, stirring a couple times for 40 minutes or until all the liquid is absorbed.
Heat olive oil in a large pan over med-low heat. Add diced onion and cook for 8-10 minutes, stirring regularly until just starting to soften.
Increase heat to medium and add corn cut off the cob. Cook for 4 minutes while stirring frequently until onions begin to brown and corn is softened.
Still on the heat, add cooked rice and stir to evenly distribute vegetables.
Add chopped basil, diced tomatoes, salt, and pepper. Stir and cook for 2-3 minutes until the tomatoes are barely soft.
Remove from heat and add additional salt to taste.
Drizzle with 2-3 tbsp balsamic glaze before serving.(I use the Trader Joe’s brand but try making your own**)
Can be served warm or cold. Store in a sealed container in the fridge for up to 3 days.
*Amount of salt needed will also depend on what vegetable broth you use.
**You can make your own balsamic glaze by reducing about ¾ cup balsamic vinegar in a saucepan over low heat. Swirl occasionally and reduce slowly to avoid burning. Continue reducing until the volume is about 1/3 of the original volume and the balsamic is the consistency of a thin syrup. It will thicken more as it cools.
Nutritional Information and Facts for Wild Rice Salad Bowl
Prep Time: 20 minutes
Cook Time: 40 minutes
Total Time: 1 hour
Serves: 4-6 as a side
Kitchen Gadgets I Used and Recommend
Notes for Easy Wild Rice Salad
*Amount of salt needed will also depend on what vegetable broth you use.
**You can make your own balsamic glaze by reducing about ¾ cup balsamic vinegar in a saucepan over low heat. Swirl occasionally and reduce slowly to avoid burning. Continue reducing until the volume is about 1/3 of the original volume and the balsamic is the consistency of a thin syrup. It will thicken more as it cools.
Mix in 2 cups arugula or romaine for added greens
Top with feta, black beans, chickpeas, apples, cranberries or pecans
Add apple cider vinegar for an extra boost of health benefits
Health Benefits of Wild Rice
- Gluten Free
- Higher in Protein than other rices
- Rich in Antioxidants such as essential minerals like magnesium and phosphorus
What to Serve with Wild Rice Salad Bowl
This answer will depend on your diet preferences. If you are eating low carb then I would recommend a green salad or a side of brussel sprouts. If you are not concerned about carbs for this meal then add a nice serving of fresh sourdough bread and whipped butter.
Learn to caramelize onions for your recipe here:
Please enjoy this recipe for healthy wild rice salad bowl with corn and tomatoes. There are many variations that can be added to make it extra special for you. Please leave a comment how you like this wild rice recipe.
Healthy Wild Rice Salad Bowl
Equipment
- Wooden Spoons
- GreenPan Cookware
- Emile Henry Ramekin Set
Ingredients
- 3/4 cup wild rice
- 3 cups vegetable broth
- 1 small yellow onion, diced
- 2 tbsp olive oil
- 1 ear fresh corn
- 1/3 cup fresh basil leaves, finely chopped
- 3 small small tomatoes, diced
- 1/4 tsp ground pepper
- 1/4 tsp salt
- 3 tbsp Balsamic glaze
Instructions
- In a medium pot, combine wild rice and broth. Cook over medium heat, stirring a couple times for 40 minutes or until all the liquid is absorbed.
- Heat olive oil in a large pan over med-low heat. Add diced onion and cook for 8-10 minutes, stirring regularly until just starting to soften.
- Increase heat to medium and add corn cut off the cob. Cook for 4 minutes while stirring frequently until onions begin to brown and corn is softened.
- Still on the heat, add cooked rice and stir to evenly distribute vegetables.
- Add chopped basil, diced tomatoes, salt, and pepper. Stir and cook for 2-3 minutes until the tomatoes are barely soft.
- Remove from heat and add additional salt to taste.
- Drizzle with 2-3 tbsp balsamic glaze before serving.(I use the Trader Joe’s brand but try making your own**)
- Can be served warm or cold. Store in a sealed container in the fridge for up to 3 days.
Try the recipe with chickpeas and cranberries!