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wild rice salad

wild rice salad

Wild rice makes a gorgeous looking salad, perfect for a weekend lunch or part of a buffet or barbecue spread. If eating on its own then try adding some feta cheese, sardines or wild salmon for some added protein. It's also a great salad to take into work or as part of a picnic.




275g wild and red rice mix
3 stalks of celery
1/4 cucumber
4 large handfuls of spinach
1 avocado
2 tablespoons of pumpkin seeds
small handful of fresh mint
small handful of basil

4 tablespoons of extra virgin olive oil
juice of 1 lemon
1 tablespoon of apple cider vinegar



  • Cook the wild rice according to the packet instructions

  • Chop the celery into small chunks and add to a salad bowl

  • Chop the cucumber into slices and then quarters and add to the salad bowl

  • Finely chop the spinach and add to the salad bowl

  • Cut the peeled avocado into chunks and add to the salad bowl

  • Add the pumpkin seeds, chopped mint and chopped basil to the salad bowl

  • When the rice is cooked add to the salad bowl

  • Mix the dressing ingredients together and pour over the salad and mix everything thoroughly


The Health Boost Tip

Wild rice is actually not a true rice, but is a type of grass from a different botanical family, It's often mixed with other rices as it's expensive. We usually buy in a mix with red rice, which has a nutty flavour. Wild rice is slightly higher in protein than most wholegrains and is high in fibre, antioxidants, folate and magnesium.

Download a printable version here

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