Wild Rice Salad with Peppers, Avocado and Feta
Chewy, nutty wild rice makes a sturdy base for a salad that holds up for days. This one is tossed with roasted or fresh red pepper, cucumber, red onion, avocado, feta and herbs in a sharp lemon and Dijon vinaigrette. It is good for lunch boxes, picnics and potlucks, and it also makes an unexpected side for a holiday meal.
Wild rice is not actually rice but the seed of an aquatic grass native to the Great Lakes region of North America, where it has been harvested for centuries. Its long, dark grains stay separate and pleasantly firm, so they never go mushy in a dressing the way soft rice can.
Wild Rice Salad with Peppers, Avocado and Feta
Ingredients
Method
- Combine the wild rice, water and salt in a saucepan. Bring to a boil, then cover and simmer gently for 40–55 minutes, until the grains are tender and many have split open to show their pale insides.
- Drain any remaining water. Spread the rice on a plate or tray to cool for at least 15 minutes.
- Whisk the olive oil, lemon juice, mustard, honey, garlic and a good pinch of salt and pepper in a large bowl.
- Add the cooled rice to the bowl and toss to coat. Let it sit for 5 minutes so the grains absorb some dressing.
- Fold in the pepper, cucumber, red onion, herbs and most of the feta.
- Just before serving, gently fold in the avocado. Top with the remaining feta and season to taste.
Notes
- Soak the diced red onion in cold water for 10 minutes and drain if you want a milder bite.
- Cook a double batch of wild rice and freeze half in bags for quick salads later.
Cooking wild rice properly
Cooking times vary a lot. Hand-harvested, wood-parched wild rice can be tender in 25 minutes, while cultivated black wild rice may take close to an hour. Start tasting at 35 minutes. When it is ready, the grains will be chewy but no longer hard, and many will have curled open. If you see that most grains have burst and are soft, drain right away.
Because wild rice is cooked in plenty of water like pasta, you do not need to measure exactly. Just keep the grains covered and drain the excess.
Making it a full meal
On its own the salad makes a light lunch. For something more filling, add a can of rinsed chickpeas or white beans, a few slices of grilled chicken or some flaked salmon. It is also good spooned over a bed of baby arugula or spinach.
Wild rice blends
Many stores sell a wild rice blend mixed with brown or red rice. These cook more quickly, usually in about 45 minutes, and have a softer texture. They work well here, though the salad will be less chewy. Follow the package directions for the water amount, since blends are usually cooked by absorption.
Variations and swaps
- Leave out the feta, or use toasted pecans or pumpkin seeds instead, for a dairy-free salad.
- Add dried cranberries and diced apple for an autumn version.
- Swap the bell pepper for halved cherry tomatoes in summer.
- Use farro or brown rice if you cannot find wild rice.
Storage
Without the avocado, the salad keeps in a sealed container in the refrigerator for up to 4 days. Add avocado to each portion when you eat it, or squeeze a little lemon over it to slow browning.
Questions readers ask
Do I need to soak wild rice?
No. Just rinse it before cooking.
Is wild rice gluten-free?
Wild rice is naturally gluten-free. Check the package if you need to avoid cross-contact.
Can I serve it warm?
Yes, though add the avocado and feta at the end so they keep their texture.
This recipe is for general cooking information only and is not medical or nutrition advice. See our Disclaimer and Image Credits.
