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This is a big salad with a lot of components, but it’s worth the effort. Alongside the nuts and seeds, the wild rice brings plenty of protein to this dish. You can cook it ahead of time as long as you cool it quickly after cooking and keep it in the fridge.

Wild Rice Super Salad [Vegan]

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Serves

2-3

Ingredients You Need for Wild Rice Super Salad [Vegan]

  • 1 cup wild rice, rinsed ¼ head of red cabbage, very finely shredded
  • 1/2 small red onion, finely sliced
  • 2 beetroot, peeled and cut into fine matchsticks
  • 1 small fennel bulb, trimmed and very finely sliced
  • 2 tablespoons red wine vinegar
  • 1/2 tablespoon Dijon mustard
  • 1 apple, cored and diced
  • 1 large handful of radicchio or other bitter leaves, roughly torn
  • 1/3 cup toasted and chopped hazelnuts or walnuts
  • Ground allspice, to taste
  • A small handful of fresh dill, roughly chopped
  • 1 tablespoon extra virgin olive oil
  • 1/3 cup mixed seeds (poppy, pumpkin, and sesame are ideal)
  • Sea salt and freshly ground black pepper

How to Prepare Wild Rice Super Salad [Vegan]

  1. Bring a large pan of water to a boil. Add the rice and bring to a simmer. Cook for 35–40 minutes, until tender, topping up with a little more water if and when needed. (Note that wild rice, unlike white rice, has a chewy bite when cooked.) When ready, cool in a sieve under cold running water, then set aside to drain.
  2. While the rice cooks, combine the cabbage, onion, beetroot, and fennel in a large bowl and stir in the vinegar, mustard, and a pinch of salt. Set aside to soften.
  3. Add the cooled rice to the cabbage mixture along with the apple, radicchio, hazelnuts, allspice, and dill. Add the olive oil and a twist of pepper before mixing well.
  4. Divide the salad between 2 bowls and finish with a scattering of mixed seeds.
$2.99
Save Trees. Print Less. But if you must, we charge $2.99 to encourage less waste

Notes

For a warm salad: Oven roast the beetroots in wedges for about 1 hour, Add the fennel, cabbage, and shallots for the last 20 minutes, and stir them through the just-cooked rice before adding everything else for the final mix.

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About The Author

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The Plant-Based Diet Revolution by Alan Desmond

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Dr. Alan Desmond is a Consultant Gastroenterologist based in Devon. Board Certified in Gastroenterology and General Internal Medicine; he completed his specialist training in Cork, Dublin, and Oxford. In The Plant-Based Diet Revolution, Dr. Alan Desmond cuts through the diet confusion to explain how we can all unlock the power of a healthy gut and optimize our overall well-being by simply putting more plants on our plates.

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