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Uncle Ben's Wild Rice Salad Recipe

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Crunchy rice salad SBF Challenge
Crunchy rice salad SBF Challenge from sbfchallenge.com.au

Description

This Uncle Ben's Wild Rice Salad Recipe is perfect for a quick and easy lunch or dinner. The combination of wild rice, vegetables, and a tangy dressing is both flavorful and nutritious. This dish is a great way to incorporate more whole grains and veggies into your diet, while also enjoying a delicious meal.

Prep Time

The prep time for this recipe is approximately 20 minutes.

Cook Time

The cook time for this recipe is approximately 35 minutes.

Ingredients

  • 1 cup Uncle Ben's Wild Rice
  • 2 cups water
  • 1 red bell pepper, diced
  • 1 yellow bell pepper, diced
  • 1 small red onion, diced
  • 1/2 cup chopped fresh parsley
  • 1/4 cup chopped fresh mint
  • 1/4 cup olive oil
  • 3 tablespoons red wine vinegar
  • 1 tablespoon honey
  • 1 teaspoon Dijon mustard
  • Salt and pepper to taste

Equipment

  • Medium saucepan
  • Large mixing bowl
  • Whisk
  • Knife
  • Cutting board

Method

  1. In a medium saucepan, bring 2 cups of water to a boil.
  2. Add 1 cup of Uncle Ben's Wild Rice and reduce heat to low.
  3. Cover and simmer for 35-40 minutes, or until rice is tender and water is absorbed.
  4. While the rice is cooking, prepare the vegetables and herbs.
  5. In a large mixing bowl, whisk together the olive oil, red wine vinegar, honey, Dijon mustard, salt, and pepper.
  6. Add the cooked wild rice, diced bell peppers, diced red onion, chopped parsley, and chopped mint to the mixing bowl.
  7. Toss everything together until well combined.
  8. Taste and adjust seasoning as needed.
  9. Refrigerate for at least 30 minutes before serving.
  10. Enjoy!

Notes

  • This recipe can easily be doubled to serve a larger crowd.
  • Feel free to add other vegetables to the salad, such as diced cucumber, shredded carrots, or cherry tomatoes.

Nutrition Info

  • Serving Size: 1 cup
  • Calories: 230
  • Total Fat: 10g
  • Saturated Fat: 1.5g
  • Cholesterol: 0mg
  • Sodium: 30mg
  • Total Carbohydrates: 33g
  • Dietary Fiber: 3g
  • Sugars: 6g
  • Protein: 4g

Recipe Tips

  • Make sure to rinse the wild rice before cooking to remove any excess starch.
  • For extra flavor, try toasting the wild rice in a dry skillet before cooking.
  • Leftovers can be stored in an airtight container in the refrigerator for up to 3 days.

Overall, this Uncle Ben's Wild Rice Salad Recipe is a simple and delicious way to enjoy a healthy and flavorful meal. With just a few fresh ingredients and a tangy dressing, this salad is perfect for a quick lunch or dinner. Give it a try and enjoy!


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