Edamame Broccoli Wild Rice Salad
This edamame broccoli wild rice salad is packed with nutrition, high in protein and easy to make for a healthy main dish or side salad.
About the Recipe
This hearty edamame wild rice salad combines the earthy goodness of wild rice with crunchy bell peppers, steamed broccoli and edamame. To tie everything together is a creamy blend of tahini, fresh lemon juice, and maple syrup for a slightly sweet finish.
Not only is this salad delicious but it’s also packed with nutrients. It’s rich in protein and fibre with plenty of vitamins and minerals from all the wholesome plant-based ingredients.
Whether you’re seeking a refreshing lunch option, a flavourful side dish, or vibrant addition to a potluck, this recipe has got you covered.
Now let’s get into the ingredients you’ll need, how to make it, and some helpful tips and tricks. When you’re ready to give it a try, scroll down to find the complete and printable recipe card.
Complete list of ingredients and amounts is located in the recipe card below.
- Raisins: Any variety of raisin works or you can substitute cranberries, goji berries or currants.
- Edamame: Frozen, shelled edamame is recommend to keep it quick and easy!
- Wild Rice: Can be substituted a wild rice blend, brown rice or another grain like farro.
- Maple Syrup: This is optional to sweeten the dressing. You can substitute agave syrup, honey or for a sugar-free option, stevia or monk fruit.
- Garlic Powder: You can sub 2 grated cloves of garlic.
Variations & Additions
Here are some variations and alternative ingredients you can consider incorporating into the salad to make it your own:
- Nuts & Seeds: Add up to 1/3 cup toasted nuts or seeds such as almonds, pumpkin seeds, sesame seeds or sunflower seeds. You can sprinkle them over top or mix them in for added flavour and texture.
- Dried Fruits: Besides cranberries or raisins, try chopped dates, dried apricots, cherries or blueberries.
- Fresh Herbs: Enhance the flavour and nutritional profile by adding up to 1/2 cup finely chopped cilantro or parsley.
- Citrus Fruits: For a refreshing twist, try segments or orange.
- Avocado: Mix in 1 diced avocado or serve sliced avocado on top.
- Roasted Vegetables: Try adding roasted veggies like carrot, sweet potato or zucchini.
- Cabbage: Add up to 1 cup shredded green or purple cabbage.
Step 1. Prepare the various ingredients for the salad:
- Wild Rice: Cook according to the package instructions. Most wild rice will take about 45 minutes to cook.
- Edamame: Cook according to package instructions. This should only take a few minutes. No edamame? Chickpeas work well too!
- Broccoli: Chop into evenly-sized florets and steam for about 4 minutes on the stovetop until cooked al dente.
- Bell Pepper: Remove the seeds and dice.
Step 2. Make the tahini dressing by adding everything to a bowl or jar and whisking or shaking to combine.
Step 3. Assemble everything in a large bowl, top with dressing and enjoy!
- Don’t Overcook the Broccoli: The broccoli should be lightly steamed until bright green and tender but still with some crunch to it. It will further soften when mixed with the dressing.
- Make it Ahead: This recipe benefits from some time for the flavours to meld together. Try making it a few hours if not a day in advance and refrigerate until serving.
- Cool Wild Rice Properly: Wild rice requires a longer cooking time than white or brown rice so be sure to allocate time for that to ensure it’s fully cooked until tender and chewy.
- If you’re serving as a main dish, this makes 4 servings It serves 6-8 as a side salad.
- To further stretch the recipe, you can add an additional 1 cup of cooked wild rice, in which case it will serve 6 as a main dish.
- You don’t have to be exact with the salad ingredient amounts so feel free to eyeball the wild rice, broccoli, raisins and edamame and use any size of bell pepper. I suggest measuring the dressing ingredients though.
How to Store
- Store the salad in an airtight container in the fridge for up to 3 days.
- If you store the dressing separately, the salad will keep up to 5 days.
- The dressing can be made in advance and stored up to 5 days. The consistency can be adjusted with a bit of water if it’s too thicker after storing.
- This recipe is not suitable for freezing.
Did you try this recipe? I’d love to hear about it! Scroll down to the comment section to leave a star rating and review.
This healthy, protein-packed wild rice and broccoli salad is a great dish to make ahead of time. It works beautifully as a side dish or can stand alone as a nutritious and satisfying entree.
For the Salad
- 2 cups cooked wild rice (approx. 3/4 cup, 150 g uncooked)
- 4 cups (400 g) broccoli, cut into bite-sized florets and lightly steamed
- 1 bell pepper, de-seeded and diced
- 1/2 cup (90 g) raisins or dried cranberries
- 2 cups (350 g) shelled edamame, cooked
- salt and pepper, to taste
For the Dressing
- Cook the wild rice according to package instructions.
- Steam the broccoli on the stovetop until cooked al dente, about 4 minutes. It should be be bright green and slightly tender but still crisp when it’s ready. It will continue to soften once mixed into the salad.
- Add all salad ingredients to a large mixing bowl and mix well.
- Whisk the tahini dressing ingredients together in a small dish or shake in a jar, adding water 1 tbsp at a time until you reach your desired consistency. It should be thick and creamy but easy to pour. Season with additional salt and pepper, if needed.
- Add the dressing to the salad and mix well.
- Serve right away or store in the fridge in a container for up to 4 days.
The nutritional information listed below is if you make 4 servings out of this. For 6 servings, each serving would provide 298 calories, 8.4 grams of fat, 14.6 grams of protein and 42 grams of carbohydrates.
To make this recipe stretch further, you can add an additional 1 cup of cooked wild rice. I’ve made it with 2 cups and 3 cups and both are good! If you’re adding 3 cups of rice, you’ll definitely get 6 servings out of this.
- Serving Size: 1
- Calories: 426
- Fat: 12 g
- Carbohydrates: 63 g
- Protein: 22 g
Keywords: edamame broccoli salad, edamame rice salad
This recipe was originally published on June 10, 2014.