Wild Rice, Mushroom, and Baby Broccoli Salad

·
·
2 min read
Summary

Lift your mood with this hearty, delicious and satisfying salad that’s filled with colorful veggies and flavor galore. This dish is packed with fiber, antioxidants and nutrients like zinc that can support well-being. This salad is even better the next day, making it perfect for leftovers!

Yields4 ServingsPrep Time20 minsCook Time45 minsTotal Time1 hr 5 mins

Ingredients

Dressing
 2 tbsp tahini
 ¼ cup organic apple cider vinegar
 2 tsp dijon mustard
 1 tbsp maple syrup (or date paste, link in Chef’s Notes)
 ¼ tsp onion powder
 1 tbsp water (See Chef’s Notes, +1 Tbsp as needed)
Rice
 1 cup wild rice (rinsed)
 3 cups vegetable broth (unsalted, preferably homemade)
Veggies
 1 bunch baby broccoli, stems cut into ¼” pieces, florets cut into 1” pieces (separate the stems from the florets (about 2 cups total between the stems and florets)
 1 cup carrots (thinly sliced)
 1 cup mushrooms (sliced)
 1 tbsp organic tamari (reduced-sodium, or coconut aminos)
 1 cup water
Topping
 4 tbsp hemp seeds
 2 tbsp herbs (optional) of choice (cilantro, parsley, basil), +2 Tbsp as needed

Directions

1

Make the dressing: Add all ingredients to a small bowl and whisk until the tahini is dissolved. Set aside.

2

Make the rice: Add the rice and vegetable broth to a medium stovetop pan. Bring to a boil then simmer, cover, and cook on medium heat for about 45 minutes or until liquid is absorbed. Set aside to cool.

3

Meanwhile, make the broccoli, carrots and mushrooms: Heat a large stovetop pan on medium heat. Add the broccoli stems, carrots, and mushrooms. Cook for 3 minutes, stirring often to release the natural flavors of the broccoli and mushrooms. Add 1–2 tablespoons of water as needed to deglaze the pan.

4

Add the tamari, broccoli florets and water. Partially cover and let steam for 10 minutes or until the carrots are tender.

5

Remove the vegetables from the heat. Drain any excess liquid. Transfer the rice and vegetables to a large bowl.

6

Pour the dressing over top and stir well.

7

Divide the salad between four bowls and sprinkle with hemp seeds and chopped herbs of your choice.

Chef's Notes

Substitutions
Substitute brown or black rice, or another type of whole grain in place of wild rice.

Use regular broccoli in place of baby broccoli.

For the mushrooms, use cremini, button, or portobello.

Substitute red or yellow pepper for the carrots.

Consistency
You may need to add one tablespoon of water or more, depending on your tahini’s consistency. One tablespoon worked for me but add an additional tablespoon or more if needed to reach a dressing consistency.

Sugar-free
Use date paste in place of maple syrup.

Prep Ahead
Make the rice ahead of time and store in an airtight container in the refrigerator for up to 3 days before making the recipes or freeze for up to one month.

Make the dressing ahead of time and store in an airtight container in the refrigerator for up to 5 days.

Storage
Store leftovers in an airtight container in the refrigerator for up to 5 days or freeze for up to one month.

Ingredients

Dressing
 2 tbsp tahini
 ¼ cup organic apple cider vinegar
 2 tsp dijon mustard
 1 tbsp maple syrup (or date paste, link in Chef’s Notes)
 ¼ tsp onion powder
 1 tbsp water (See Chef’s Notes, +1 Tbsp as needed)
Rice
 1 cup wild rice (rinsed)
 3 cups vegetable broth (unsalted, preferably homemade)
Veggies
 1 bunch baby broccoli, stems cut into ¼” pieces, florets cut into 1” pieces (separate the stems from the florets (about 2 cups total between the stems and florets)
 1 cup carrots (thinly sliced)
 1 cup mushrooms (sliced)
 1 tbsp organic tamari (reduced-sodium, or coconut aminos)
 1 cup water
Topping
 4 tbsp hemp seeds
 2 tbsp herbs (optional) of choice (cilantro, parsley, basil), +2 Tbsp as needed

Directions

1

Make the dressing: Add all ingredients to a small bowl and whisk until the tahini is dissolved. Set aside.

2

Make the rice: Add the rice and vegetable broth to a medium stovetop pan. Bring to a boil then simmer, cover, and cook on medium heat for about 45 minutes or until liquid is absorbed. Set aside to cool.

3

Meanwhile, make the broccoli, carrots and mushrooms: Heat a large stovetop pan on medium heat. Add the broccoli stems, carrots, and mushrooms. Cook for 3 minutes, stirring often to release the natural flavors of the broccoli and mushrooms. Add 1–2 tablespoons of water as needed to deglaze the pan.

4

Add the tamari, broccoli florets and water. Partially cover and let steam for 10 minutes or until the carrots are tender.

5

Remove the vegetables from the heat. Drain any excess liquid. Transfer the rice and vegetables to a large bowl.

6

Pour the dressing over top and stir well.

7

Divide the salad between four bowls and sprinkle with hemp seeds and chopped herbs of your choice.

Wild Rice, Mushroom, and Baby Broccoli Salad