| Prep: 20 mins | Cook: 45 mins | Difficulty: Medium | Serves: 6 |
| kcal | fat | saturates | carbs |
| 225 | 12g | 1.5g | 30g |
| sugars | fibre | protein | salt |
| 10g | 4g | 4g | 0.3g |
When I first stumbled upon the idea of Manchurian Wild Rice Salad with Grilled Vegetables, I knew it had to become a staple in my kitchen. There’s something incredibly rewarding about blending such vibrant, fresh ingredients into a dish that’s not only hearty but bursting with unique flavors. The wild rice, combined with colorful grilled vegetables like bell peppers and zucchini, creates a beautiful and delicious harmony that reminds me of my childhood in Texas, where grilling anything and everything was a cornerstone of family gatherings.
Why Wild Rice Rocks
Wild rice is more than just a nutty and earthy addition to any dish. It’s packed with protein, dietary fiber, and essential minerals like magnesium and zinc. This combination makes wild rice a powerhouse for sustaining energy levels and promoting overall health. When matched with the vitamin-rich bell peppers, zucchini, and the antioxidant properties of tomatoes, this dish becomes a veritable health feast.
Grilled to Perfection
Grilling vegetables for the Manchurian Wild Rice Salad enhances their natural sweetness and imparts a smoky flavor, which beautifully complements the tangy, slightly sweet dressing made from balsamic vinegar, lemon juice, honey, and Dijon mustard. This delicate balance of flavors is reminiscent of traditional Southern recipes, but with that modern twist I love to bring to my cooking. The added crunch of fresh parsley, the tropical sweetness of mango and pineapple chunks, and the savory depth of toasted slivered almonds make every bite a delightful surprise.
For those interested in similar dishes, you might enjoy exploring other grain salads like quinoa tabbouleh or a hearty barley salad. These dishes share the quality of being filling yet light, nourishing yet fresh. And if you’re hosting a summer barbecue, this salad pairs wonderfully with grilled chicken or fish, adding a nutritious yet delectable side to your spread.
Not only does the Manchurian Wild Rice Salad with Grilled Vegetables satisfy your taste buds, but it also offers an array of health benefits. The olive oil provides a dose of healthy fats, while the dried cranberries and slivered almonds add antioxidants and a satisfying crunch. Together, these ingredients create a wholesome dish that’s perfect for a light lunch or a vibrant side at dinner.
Whether you’re looking to introduce more plant-based meals into your diet or simply want to try something new, this salad is a fantastic option. I hope you enjoy making and savoring this recipe as much as I do!
What You’ll Need
- 1 cup wild rice
- 2 cups water
- 1/4 teaspoon salt
- 1 cup cherry tomatoes, halved
- 1 red bell pepper, diced
- 1 yellow bell pepper, diced
- 1 zucchini, sliced
- 1 red onion, sliced
- 1/4 cup olive oil
- 1 tablespoon balsamic vinegar
- 2 tablespoons lemon juice
- 1 tablespoon honey
- 1 teaspoon Dijon mustard
- 1/2 teaspoon salt
- 1/4 teaspoon black pepper
- 1/4 cup fresh parsley, chopped
- 1 cup fresh mango, diced
- 1 cup pineapple chunks
- 1/2 cup dried cranberries
- 1/4 cup slivered almonds, toasted
Method
Step One
Rinse the wild rice under cold water. In a medium saucepan, combine the wild rice, 2 cups of water, and 1/4 teaspoon of salt. Bring to a boil over high heat. Reduce the heat to low, cover, and simmer for 45-50 minutes, or until the rice is tender and the water is absorbed. Remove from the heat and let it cool.
Step Two
While the rice is cooking, preheat your grill to medium-high heat. Toss the cherry tomatoes, red bell pepper, yellow bell pepper, zucchini, and red onion in 2 tablespoons of olive oil. Grill the vegetables for 5-7 minutes on each side until they are tender and have nice grill marks. Remove from the grill and let them cool. Once cooled, chop the vegetables into bite-sized pieces.
Step Three
In a small bowl, whisk together the remaining 2 tablespoons of olive oil, balsamic vinegar, lemon juice, honey, Dijon mustard, 1/2 teaspoon salt, and black pepper to make the dressing.
Step Four
In a large bowl, combine the cooked wild rice, grilled vegetables, fresh parsley, mango, pineapple chunks, dried cranberries, and slivered almonds. Drizzle the dressing over the salad and toss gently to combine. Adjust seasoning with more salt and pepper if needed.
Step Five
Cover the salad and refrigerate for at least 30 minutes to allow the flavors to meld together. Serve chilled or at room temperature. Enjoy your Manchurian Wild Rice Salad with Grilled Vegetables!
