A Recipe for Wild Rice Summer Salad … Plus the Best Recipes of Summer {Podcast #248}

There’s so much to love about summer: the beach, the sun, the farm-fresh produce. Thanks to farmers’ markets, CSAs, and backyard gardens, we’re eating lots of fresh produce and interesting, nutrient-rich recipes this season. On Cooking with the Moms radio this week, we celebrate summer’s best recipes with Roasted Pickled Beats, Pickled Cucumbers, and this Wild Rice Summer Salad—a version of Emerald City Salad.

Wild Rice Summer Salad via MealMakeoverMoms.com/kitchen

The kale in this recipe came from Janice’s garden as did the parsley! If you don’t have kale, you can use Swiss chard or spinach, and if you’re not a fan of parsley, toss in basil, cilantro, or mint.

Wild Rice

Wild rice is grown in the Great Lakes region of the U.S., and technically, it’s not a rice but rather, the seed of a grass. It has a nutty flavor, a crunchy texture, and takes about an hour to cook. A one-cup serving has over 6 grams of protein and 3 grams of fiber.

Wild Rice Summer Salad

Makes 8 Servings

When Liz’s son, Simon, tried this salad, he said it was “fresh,” and couldn’t imagine anyone NOT loving it. All last week, he packed it as a side salad for his camp lunch.

  • 1 cup wild rice
  • 1/2 bunch kale, washed, stemmed, leaves removed and cut into thin ribbons (about 2½ packed cups)
  • 1 orange bell pepper, diced (we cut it into 1/4 inch dice)
  • 2 to 3 green onions, thinly sliced (white and light green parts only)
  • 1/2 cup chopped fresh parsley
  • 1/2 cup roughly chopped toasted pecans
  • 1/2 cup dried cranberries
  • 1 celery stalk, trimmed and thinly sliced
  • 1/4 cup extra virgin olive oil
  • 1/4 cup lemon juice
  • 1 teaspoon minced garlic
  • 1/2 teaspoon kosher salt
  • 1/2 teaspoon black pepper
  • Crumbled feta cheese, optional

1. Cook the wild rice according to package directions. When done, drain, place in a large bowl, and stir occasionally until the rice is cooled.

2. When cool, stir in the kale, bell pepper, green onions, parsley, pecans, cranberries, and celery. In a small bowl, whisk together the olive oil, lemon juice, garlic, salt, and pepper until well combined. Stir into the rice mixture.

3. Season with additional lemon juice, salt, and pepper to taste and refrigerate until ready to eat. Add feta cheese as desired.

Nutrition Information per Serving (1 cup):  150 calories, 12g fat (1.5g saturated), 90mg sodium, 12g carbohydrates, 2g fiber, 2g protein, 60% vitamin A, 100% vitamin C

Print Recipe

Wild Rice Summer Salad via MealMakeoverMoms.com/kitchen #vegan #vegetarian #kale #wildrice

If you’re vegan or vegetarian, this is a great addition to your diet. To increase the protein, toss in more nuts, feta cheese (vegetarians only!), or some diced and sauteed tofu.

Janice's Garden

Janice’s garden is in full swing. Here she is with our intern, Tavierney.

Wild Rice Summer Salad via MealMakeoverMoms.com/kitchen #vegan #vegetarian #kale #wildrice

Wild Rice Summer Salad – Enjoy!

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Janice at her CSA via MealMakeoverMoms.com/kitchen

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Healthy Picnic Recipes via MealMakeoverMoms.com/kitchen

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