Edamame Broccoli Wild Rice Salad
This edamame broccoli wild rice is packed with nutrition, high in protein and easy to make for a healthy main dish or side salad.
Features
- nutrition features: 22 grams of plant-based protein per serving, high in fibre
- dietary needs: vegan, gluten-free and oil-free
- meal prep-friendly
- easy to make: you’ll need just a handful of ingredients and a few minutes of prep time, if you have cooked rice on hand…even better!
Ingredient Notes
- raisins – any variety works, can be substituted with dried cranberries
- edamame – frozen, shelled edamame is recommended to keep things quick and easy
- wild rice – can be substituted with brown rice or a brown and wild rice blend
- maple syrup – optional sweetener in the dressing, substitute with stevia for sugar-free, agave or omit entirely
- garlic powder – can be substituted with 2 garlic cloves if you blend the dressing instead of stir it together
Complete list of ingredients and amounts is located in the recipe card below.
Step by Step Instructions
Step 1. Prepare the various ingredients for the salad:
- wild rice – cook according to package instructions, you may need up to 1 hour depending on the variety of rice you use
- edamame – cook according to package instructions, this should only take a few minutes
- broccoli – chop and lightly steam on the stovetop for 4-5 minutes
- bell pepper – remove 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!
Notes
- Storing: Store in an airtight container in the fridge for up to 5 days.
- Serving: If serving as a main dish, it makes 4 servings. Serves 6-8 as a side salad.
- To further stretch recipe, add an additional 1 cup of cooked wild rice. If adding 3 cups rice, the recipe will serve 6 as a main dish.
Related Recipes
- 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
- Wild Rice Salad with Squash and Kale
Did you try this recipe?
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Edamame Broccoli Wild Rice Salad
- Prep Time: 10 mins
- Cook Time: 45 mins
- Total Time: 55 minutes
- Yield: 4 1x
- Category: Main Dish
- Method: Stovetop
- Cuisine: American
- Diet: Vegan
Description
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.
Ingredients
For the Salad
- 2 cups cooked wild rice
- 1 bell pepper, de-seeded and 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 Dressing
- 1 tsp sea salt
- 1 tsp garlic powder
- 2 tbsp fresh lemon juice
- 4 tbsp tahini
- 2 tbsp maple syrup
- water to adjust consistency
Instructions
- 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. Its should be creamy but pourable.
- 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.
Notes
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.
Maple syrup can be reduce or omitted if you prefer a sugar-free dressing. If omitting, add a bit of extra lemon juice.
Nutrition
- Serving Size: 1
- Calories: 426
- Fat: 12 g
- Carbohydrates: 63 g
- Protein: 22 g
Keywords: wild rice salad, cold rice salad
This recipe was originally published on June 10, 2014. It was updated with new text and photos November 9, 2020.
Amazing. I loved how easy this was to put together, and it tasted great all week for meal prep. This will absolutely be a regular for me! I omitted the raisins, and added a handful of sunflower seeds. Next time I’m going to try a peanut sauce instead.
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I’ve made this many times and it is always good. It is also a great thing to bring to potluck dinners (when we get back to those kinds of things). Vegans, vegetarians, and meat-eaters all like it. It’s great for a side but is hearty enough for a complete meal.
I use currants when I make it, though, because my wife is not a raisin fan. I want to make it with dried cranberries sometime. My wife is also not a huge fan of maple syrup though it is not overwhelming when the directions are followed. I have used 1 T of maple syrup and 1 T of agave in place of 2 T of maple syrup. I usually use Lundberg’s wild rice blend and add a bit of extra wild rice to that.
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That’s awesome! Thanks so much for the feedback. Those adjustments sound great!
Phenomenal dish/salad! Love it!!!
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I made this for the first time a few weeks ago to serve as a standalone lunch for a friend and we both instantly fell in love with it! It’s the best balance of comfort food and nutrition. Even though it’s wonderfully filling, we couldn’t help ourselves from putting another helping on our plates because it’s oh-so-tasty!
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Is this salad served cold or hot?
You can serve it warm if you’re mixing it right after the rice and edamame is cooked but it can be served cold too!
This was great! I am adding this to my summer salad rotation 🙂 Thank you for posting such terrific healthy recipes- this is the second one I have tried with great taste results!
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So glad to hear that! Thanks for trying them 🙂
This looks so amazing! I can’t wait to try it
Hope you enjoy it!
I am so happy that edamame is breaking into western food. It is so delicious. Japanese has so many healthy and tasty snacks. Thanks for the recipe 🙂
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OMG! I have to try this ASAP!
This looks delicious and I’m always looking for healthy lunches that hold up well so that I can make them the night before to take in to work or to my evening nutrition classes for dinner. I love edamame, broccoli and tahini so I’ll definitely be trying this one!
Issie x
concealerandkale.blogspot.co.uk
I have actually never had edamame before but I love the combo you thought of in this salad!
Yum! This looks delicious. I never would have thought to put rice and broccoli together but it sounds like a great combination.