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.

Healthy Vegan Wild Rice Salad Recipe with Broccoli and Raisins - Running on Real Food
How to Make Maple Tahini Dressing for Wild Rice Salad
Cold Wild Rice Salad - Running on Real Food

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 Edamame Broccoli Rice Salad with Raisins - Running on Real Food

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!

Nutritional Details

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:

Healthy Vegan Wild Rice Salad Recipe with Broccoli and Raisins - Running on Real Food

Edamame Broccoli Wild Rice Salad

  • Author: Deryn Macey
  • Prep Time: 10 mins
  • Cook Time: 40 mins
  • Total Time: 50 minutes
  • Yield: 46 1x
  • Category: Salad, Entree
  • Method: Stovetop
  • Cuisine: Vegan, Gluten-Free, Oil-Free

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 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


  1. Add all salad ingredients to a large mixing bowl and mix well.
  2. Whisk the tahini dressing ingredients together in a small dish then add to the salad and mix well.
  3. 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
  • Carbohydrates: 63
  • Protein: 22

Keywords: healthy, cold, easy, vegetarian, high-protein

This recipe was originally published on June 10th, 2014. It was updated with new text and photos February 8th, 2019