Edamame Broccoli Wild Rice Salad
This edamame broccoli wild rice is rich in plant-based protein, tastes amazing and works well for meal prep. This recipe is vegan, gluten-free, oil-free and serves 4 as a main dish.
How to Cook Wild Rice
Wild rice tastes a bit different than regular rice. It is chewy, nutty and has an earthy flavor. I love it in salads but it’s also great in soups, stews, casseroles and even desserts like rice pudding.
Wild rice takes 45 minutes to 1 hour to cook so keep that in mind when making this recipe. I suggest preparing a batch of wild rice ahead of time to make this recipe super quick and easy.
The process of cooking wild rice is quite easy. In a pot add 1 cup of wild rice and 3 cups of water. Add a pinch of salt and stir well. Cover and cook over low to medium heat until the water is absorbed and the rice is tender. Fluff it up with a fork and enjoy.
45 minutes typically does the trick but you may need a little longer depending on the specific type of wild rice you use. I used a wild rice blend in this recipe.
Cold Wild Rice Salad
This salad holds up really well in the fridge so I’ve made it a few times now as part of my weekly prep. With all those yummy flavors melding together, it actually gets better after it sits for a couple of days!
It’s made with:
- sweet and tangy maple tahini dressing
- sweet bites of raisins
- protein-rich edamame
- steamed broccoli
- hearty wild rice
Mixed up, these ingredients make a substantial, flavourful salad that works great for both an entree or a healthy side dish. It’s flavourful, fresh and just delicious. I hope you enjoy it!
This salad is really well-balanced and packs 22 grams of plant-based protein per serving! To round it out, it also provides 64 grams of energy-boosting unrefined carbohydrates and 12 grams of healthy fat.
More Healthy Salad Recipes
If you enjoy this healthy wild rice salad, you might like these recipes too:
- Roasted Vegetable Lentil Salad
- Vegan Chickpea Salad with Lemon Tahini Sauce
- Brown Rice Salad with Kale and Peanut Sauce
- Vegan Thai Chopped Salad
- Carrot Beet Kale Salad with Roasted Potatoes
For the Wild Rice Salad
- 2 cups cooked wild rice
- 1 bell pepper, diced
- 1/2 cup raisins or dried cranberries
- 2 cups shelled edamame, cooked
- 4 cups broccoli, cut into bite-sized florets and lightly steamed
- sea salt and pepper, to taste
- dash of hot sauce, if desired
For the Maple Tahini Dressing
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.
Keywords: healthy, cold, easy, vegetarian, high-protein
- Serving Size: 1
- Calories: 426
- Fat: 12
- Carbohydrates: 63
- Protein: 22
This recipe was originally published on June 10th, 2014. It was updated with new text and photos February 8th, 2019