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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.

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Ingredients for Healthy Wild Rice Salad Bowl

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**

healthy wild rice salad bowl

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.

healthy wild rice salad bowl

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.

healthy wild rice salad bowl

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.

healthy wild rice salad bowl

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.

 

healthy wild rice salad bowl

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

Wooden Spoons

GreenPan Cookware

Emile Henry Ramekin Set

healthy tilapia recipe

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

healthy wild rice salad bowl

Health Benefits of Wild Rice

  1. Gluten Free
  2. Higher in Protein than other rices
  3. 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.

healthy wild rice salad bowl

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

wild rice salad bowl

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.
5 from 1 vote
Prep Time 20 mins
Cook Time 40 mins
Total Time 1 hr
Course Main Course, Side Dish
Cuisine American
Servings 4
Calories 260 kcal

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.

Notes

*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
Can be served warm or cold. Store in a sealed container in the fridge for up to 3 days.
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