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    Home » Recipes » Salads

    Published: Oct 17, 2021 · Modified: May 4, 2022 by Claire · This post may contain affiliate links. As an Amazon associate I earn from qualifying purchases · 2 Comments

    Nutty wild rice salad

    This nutty wild rice salad is the perfect fall recipe for lunch, or as a light dinner. It is healthy and hearty, with a good crunch from the nuts and seeds. A vegetarian, gluten-free and low histamine salad.

    nutty wild rice salad on a brown plate on top of a checked cloth.

    Summer salads are always lovely as a light lunch, or as sides with other dishes. You may also like to see my roasted vegetable panzanella salad and quinoa and fennel salad. Both so tasty and easy to put together!

    This post contains affiliate links. As an Amazon associate, I earn from qualifying purchases. This is at no extra cost to you, and helps support the running of the blog.

    Ingredients

    For this easy vegetarian and gluten free lunch recipe you will need:

    • Wild rice: I use a wild rice mix, but you can use all wild rice if you prefer. Wild rice has a lovely nutty taste that goes so well with the fruit, nuts and vegetables.
    • Apple: for a lovely sweetness, and perfect for fall!
    • Celery: an under-rated vegetable I think, this gives and both taste and crunch.
    • Radishes: for that hint of peppery taste.
    • Pistachio nuts: use unsalted, and I would suggest ones that aren't roasted if you are low histamine.
    • Pumpkin seeds: always give a good crunch, and full of nutrients too. The Terrasoul organic pumpkin seeds are good.
    • Parsley: use fresh if you can. Parsley goes well with most flavours. If you wish, you can add some coriander as well.
    • Honey and garlic: for the salad dressing. Use more garlic if you like a lot of heat!
    • Olive oil: I suggest using an extra virgin olive for its better taste and quality for the dressing. I use Filipo Berio extra virgin olive oil.
    bowl of wild rice mix next to apple, olive oil, radishes, fresh herbs, pumpkin seeds and pistachios.

    Step by step instructions

    A very straightforward recipe, this easy lunch or side dish involves cooking the rice, making the dressing and then combining it all to infuse the flavours.

    Step 1

    Cook the rice according to packet instructions (usually 15-20 minutes) and then set aside to cool.

    Step 2

    Make the dressing by combining the ingredients and using a whisk or fork to blend together.

    Step 3

    Add the diced vegetables, herb, nuts and seeds to a bowl and combine. Once the rice has cooled, add that to the bowl alongside the dressing. Stir to combine and then spoon onto your serving plate or bowl. Season with salt and pepper (if using).

    wild rice in a pan.
    oil dressing in a glass bowl.
    vegetables and nuts in a glass bowl.

    Frequently asked questions

    Can I prepare the wild rice salad in advance?

    I would suggest not to prepare too far in advance, mostly because the apple would brown quite quickly.

    Can I use any pistachio nuts?

    You would want to use unsalted (and personally I would use ones that hadn't been roasted). Either of those flavours would be a bit overpowering in this salad.

    Can I use any rice?

    You can use wild rice itself, but I prefer a wild rice mix.

    How to serve

    This salad makes a light vegetarian lunch on its own. It can also be served with fresh mozzarella or chicken.

    In smaller portions it is also a lovely side dish, or served with other plates it is perfect for holiday buffet-style meals.

    nutty wild rice salad on a brown plate on a checked cloth.

    More salads to enjoy

    Lots more options for your summer lunches or picnics!

    • Beetroot broccoli salad
    • Kale apple slaw
    • Pear and fennel salad
    • Turkey pasta salad (without mayo)

    I’m always in the kitchen, so come join me on Instagram, Facebook and Pinterest to be the first to hear of new recipes. And please do leave a star rating if you tried the recipe!

    nutty wild rice salad on a brown plate on a checked cloth.

    Nutty wild rice salad

    Claire
    This nutty wild rice salad is full of crunch from low histamine nuts and seeds, apple, radish and celery. Vegetarian, gluten-free and low histamine.
    Serves 3-4 for lunch.
    5 from 3 votes
    Prevent your screen from going dark
    Print Recipe Pin Recipe
    Prep Time 15 mins
    Cook Time 17 mins
    Total Time 32 mins
    Course Dinner, Lunch, Salad
    Cuisine American, British
    Servings 3 servings

    Ingredients
      

    • ¾ cup wild rice or wild rice mix
    • ¼ cup pumpkin seeds
    • ¼ cup pistachios not roasted, unsalted, shelled
    • 1 apple chopped
    • handful radishes sliced
    • 2 celery stalks diced
    • handful parsley + coriander to preference, chopped

    For the dressing

    • 2 tablespoon extra virgin olive oil
    • 1 teaspoon apple cider vinegar or white distilled vinegar optional
    • 1 teaspoon honey
    • 1 garlic clove minced or finely diced
    • pinch salt
    • pinch black pepper optional

    Instructions
     

    • Cook the rice to packet instructions and set aside to cool.
    • Make the dressing by combining the ingredients and whisking together.
    • Combine the rice with the other ingredients and drizzle on the dressing.

    Notes

    • Leave the rice to cool before combining with the other ingredients.
    • Aside from parsley, coriander works nicely in this salad.
    • Make sure the pistachios are not salted.
     
    Swiss Interest Group Histamine Intolerance (SIGHI) food compatibility list for histamine
    All ingredients score 0 on the SIGHI list, with the exception of:
    • garlic, which scores 1.
    • apple cider vinegar, which scores 1.
    • black pepper, which scores 2.
     
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    Reader Interactions

    Comments

    1. Mo says

      February 13, 2022 at 8:40 pm

      So good. My 13 year old even had seconds!

      Reply
      • Claire says

        February 18, 2022 at 11:27 pm

        So glad everyone liked it!

        Reply

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    Recipe Rating




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    Hi, I’m Claire. After a diagnosis of MCAS I began to follow a low histamine diet, which has helped me manage my symptoms. Here I hope to show that a restrictive diet can still be full of flavourful meals, and help you enjoy being creative in the kitchen.

    More about me →

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    As an Amazon associate I earn from qualifying purchases.

    Please see my disclaimer. I am not a doctor or healthcare professional. All posts are for informational purposes only and do not constitute medical advice in any way.

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