Description
Wild Rice Salad with Mango and Cilantro is a colorful and refreshing dish that pairs nutty wild rice with juicy mango, crisp vegetables, fresh herbs, and a zesty lime dressing. This healthy salad is perfect for meal prep, picnics, potlucks, or as a light and vibrant lunch option that combines sweet, tangy, and savory flavors with a delightful crunch.
Ingredients
For the Salad
- 1 cup wild rice blend, uncooked
- 2½ cups vegetable broth or water
- 1 large ripe mango, peeled and diced
- 1 red bell pepper, diced
- ½ cucumber, diced
- ½ cup red onion, finely diced
- ½ cup fresh cilantro, chopped
- ¼ cup green onions, sliced
- ½ cup roasted cashews or sliced almonds
- ¼ cup dried cranberries
- ¼ cup fresh parsley, chopped
For the Lime Dressing
- ¼ cup olive oil
- 2 tablespoons fresh lime juice
- 1 tablespoon honey or maple syrup
- 1 teaspoon Dijon mustard
- 1 small garlic clove, minced
- ½ teaspoon ground cumin
- ½ teaspoon salt
- ¼ teaspoon black pepper
Instructions
- Rinse the Wild Rice: Rinse the wild rice blend thoroughly under cold water to remove any impurities and excess starch, ensuring a clean and fluffy texture after cooking.
- Cook the Rice: In a medium saucepan, combine the rinsed wild rice and vegetable broth or water. Bring to a boil over medium-high heat, then reduce the heat to low, cover, and simmer for 40 to 45 minutes or until the rice is tender and most of the liquid is absorbed.
- Cool the Rice: Drain any remaining liquid from the cooked rice. Spread the rice evenly on a baking sheet or a large plate to cool completely. This prevents sogginess and keeps the salad fresh.
- Prepare the Dressing: In a small bowl, whisk together the olive oil, fresh lime juice, honey or maple syrup, Dijon mustard, minced garlic, ground cumin, salt, and black pepper until well combined and emulsified.
- Combine Salad Ingredients: In a large mixing bowl, add the cooled wild rice, diced mango, red bell pepper, cucumber, finely diced red onion, chopped cilantro, sliced green onions, roasted cashews or almonds, dried cranberries, and chopped fresh parsley.
- Toss with Dressing: Pour the prepared lime dressing over the salad and gently toss everything together until all ingredients are evenly coated with the dressing, ensuring balanced flavor throughout.
- Chill Before Serving: Refrigerate the salad for 20 to 30 minutes before serving. This resting time allows the flavors to meld and enhances the overall taste experience.
Notes
- Always use fully cooled rice to keep the mango and vegetables fresh and crisp.
- For a vegan version, substitute honey with maple syrup in the dressing.
- Add black beans, chickpeas, or cooked chicken if you want to boost the protein content.
- Toast the nuts briefly in a dry skillet before adding to the salad for extra flavor and crunch.
- Store any leftovers in an airtight container in the refrigerator and consume within 3 days for best freshness.
- Prep Time: 15 minutes
- Cook Time: 45 minutes
- Category: Salad, Side Dish, Lunch, Meal Prep
- Method: Stovetop
- Cuisine: American, Mediterranean-Inspired
