Teresa's Recipes
Green Bean and Wild Rice Salad
Dive into a bowl of this vibrant Green Bean and Wild Rice Salad, where the crispness of fresh green beans dances with the earthy flavors of nutty wild rice. Tossed in a zingy vinaigrette and adorned with creamy feta, juicy cherry tomatoes, and a sprinkle of fresh parsley, this salad is not just a feast for the eyes but also a refreshing delight for your taste buds. Perfect for picnics, potlucks, or simply as a light meal, this salad pays homage to the rich agricultural heritage of wild rice, a staple in many indigenous cultures across North America.
Ingredients
- to taste Salt
- to taste Black pepper
- 1 tablespoon Honey
- 1 tablespoon Dijon mustard
- 3 tablespoons Olive oil
- 2 tablespoons Lemon juice
- 1/4 cup, chopped Fresh parsley
- 1/2 cup, crumbled Feta cheese
- 1/4 cup, finely chopped Red onion
- 1 cup, halved Cherry tomatoes
- 1 cup, uncooked Wild rice
- 2 cups, trimmed Green beans
Dietary Notes
- Servings: 4
- Dish Type: Salad
- Prep Time: 15 minutes
- Cook Time: 45 minutes
- Calories: 250
- Fat: 12g
- Carbs: 30g
- Protein: 7g
- Sodium: 180mg
- Sugar: 3g
Instructions
- Start by cooking the wild rice. Rinse 1 cup of wild rice under cold water. In a medium pot, add the rinsed rice and 3 cups of water. Bring to a boil, then reduce to a simmer and cover. Cook for 40-45 minutes or until the rice is tender and the grains have split. Drain any excess water and set aside to cool.
- While the rice is cooking, bring another pot of salted water to a boil. Add the trimmed green beans and cook for 3-4 minutes until they are crisp-tender. Drain immediately and rinse with cold water to stop the cooking process. Set aside.
- In a large mixing bowl, combine the cooked wild rice, blanched green beans, halved cherry tomatoes, finely chopped red onion, crumbled feta cheese, and chopped fresh parsley. Mix gently to combine all ingredients.
- In a small bowl, whisk together the lemon juice, olive oil, Dijon mustard, honey, salt, and black pepper until well blended to create the vinaigrette dressing.
- Pour the vinaigrette over the salad mixture and toss gently to coat all components evenly.
- Cover the salad and refrigerate for at least 30 minutes to allow the flavors to meld together for a more harmonious taste.
- Serve chilled, garnished with additional parsley if desired, and enjoy this refreshing salad!
Tips
- For added protein, consider including grilled chicken or chickpeas.
- Feel free to substitute feta with goat cheese for a different flavor profile.
- You can add nuts like walnuts or almonds for extra crunch.