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Healthy Wild Rice Citrus Salad

Healthy Wild Rice Citrus Salad combines  the nutty flavor of wild rice blend with the bolder, zingy flavors of Blood oranges, pink grapefruit, fennel, red bell peppers, yellow bell peppers, avocados, pomegranate seeds with balsamic and oil dressing. Wow, what a fantastic flavor combination!

Healthy Wild Rice And Citrus Salad

Healthy Wild Rice And Citrus Salad

I’m in Louisiana right now helping out my daughter Amanda and soaking up the southern sun rays and excellent food. Let me introduce you to Our friend, Heidy from The McCallum Shamrock Patch. She is taking the helm and sharing this yummy salad for you while I’m away.  Make sure you check out her blog and get inspired by her amazing recipes. Her cooking has that wonderful southern flair I’m enjoying right now.

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Hi, I’m Heidy, the Author of the blog The McCallum’s Shamrock Patch. I am thrilled to hang out with my good friends’ loving fans here on The Homemade Food Junkie Blog. It’s truly an honor to spend some time with you all today.

I’m a small town girl from Ohio, residing in Central Florida in a farming community these last 15 years. My cooking forte is European, Latino, Creole and Cajun recipes. I also dabble in a bit of Fusion Cooking.  I love all things vintage with a touch of retro elegance and class. My passion is preparing family oriented recipes spiced with a hint of my culture and background. I enjoy bringing a fresh breath of air to your favorite recipes; including healthy vintage and retro recipes remakes.

Healthy Wild Rice Citrus Salad

Pomegranate Seeds

Pomegranate seeds are full of healthy nutrients. Enjoy the small burst of crunchy flavor they give.

This is a wonderful winter salad to enjoy as a light meal, or side dish among good friends and loving family members. This salad combines  the nutty flavor of wild rice blend with the bolder, zingy flavors of Blood oranges, pink grapefruit, fennel, red bell peppers, yellow bell peppers, avocados, pomegranate seeds with balsamic and oil dressing. Wow, what a fantastic flavor combination!

Avocado Cut In Half Laying On A Counter Top.

Avocado is one of the healthy ingredients in this salad

I chose Healthy Wild Rice Citrus Salad to share with you today because it’s packed with so many wonderful Winter ingredients. Citrus fruits, pomegranate, fennel and Avocados combine with a wild rice blend…I live in Central Florida in a farming community. I’m surrounded by all these delicious citrus fruits  and avocados in this recipe today…It’s truly a blessing to live amongst such stunning beauty. I love sharing Florida fruits and vegetables with you!

Red Bell Peppers From Our Greenhouse

These are sweet bells peppers. 

Why these ingredients? Lets look at two of them.

Have you ever tried Blood oranges? No?… You simply must try them! Blood Oranges are red-blushed with an orange skin. Their insides range in color from dark pink to crimson red to a bright burgundy. They taste slightly tart, yet still deliciously sweet. Blood oranges add so much color and nutrition to this dish.Thumbnail 1

Wild rice has long been a favored rice. Wild rice has a slightly higher protein content than most other whole grains. It is an excellent source of fiber, folate, magnesium, phosphorus, manganese, zinc, Vitamin B6, and niacin. Need I say more about this wonderful super food?

Every ingredient in this Salad is a nutritional winner! Your tastebuds and your body will thank you for adding this recipe to your diet!

Let’s make Healthy Wild Rice Citrus Salad: 

Follow the simple instructions below and use only the freshest ingredients. This salad is a beauty! Not only visually stunning; Healthy Wild Rice Citrus Salad is a nutritionally balanced, high-​fiber, low-​sodium, vegan, vegetarian, dairy-​free, gluten-​free taste sensation! I know you will enjoy Healthy Wild Rice Citrus Salad as much as I do!

Instructions:

  • Rinse the wild rice: Place the wild rice in a fine mesh strainer and rinse in the sink under cold running water. Shake to drain.
  • Bring the rice and stock to a boil. Place the rice in the sauce pan and add 2 and 1/2 cups of stock along with 2 teaspoons of virgin olive oil and a pinch of salt (unless the stock is salty enough). Cover and bring to a boil over high heat.
  • Reduce to a simmer: When the vegetable stock has reached a boil, lower the heat to maintain a slow but steady simmer. Keep the pot covered.
  • Cook at a simmer for about 20-25 minutes or till done
  • Thinly slice Florida pink grapefruit and blood oranges utilizing a slicing mandolin or sharp knife (careful of your fingers trust me on this one)
  • Once done remove peels by cutting along peel with sharpkitchen shears. Slice grapefruit and oranges slices in half afterwards.
  • Thinly slice fennel (reserve tops), red bell peppers and yellow bell pepper.
  • Slice one Florida avocado in half, remove seed and dice avocado in bite-sized pieces.
  • Place in small bowl sprinkle juice of one lemon over and lightly toss to prevent discoloration of avocado.
  • Gently remove pomegranate seeds from pod and reserve
  • Place wild rice that has cooled to room temperature in a glass serving dish large enough to hold all ingredients, add thinly sliced Florida grapefruit, blood oranges, thinly sliced fennel, red bell pepper, yellow bell pepper and diced Florida avocado and very gently toss ingredients. Drizzle with your own homemade or favorite brand balsamic and oil dressing.
  • Garnish with pomegranate seeds and fennel tops if desired.
Healthy Wild Rice And Citrus Salad
Yield: 6 servings

Healthy Wild Rice Citrus Salad

Prep Time: 30 minutes
Cook Time: 20 minutes
Total Time: 50 minutes

Healthy Wild Rice Citrus Salad combines  the nutty flavor of wild rice blend with the bolder, zingy flavors of Blood oranges, pink grapefruit, fennel, red bell peppers, yellow bell peppers, avocados, pomegranate seeds with balsamic and oil dressing. Wow, what a fantastic flavor combination!

Ingredients

  • 1 cup of wild rice and brown rice blend, non GMO verified
  • 2 and 1/2 cups of vegetable stock
  • 2 teaspoons of quality virgin olive oil
  • kosher salt, to taste
  • 1 Florida pink grapefruit, thinly sliced
  • 2 blood oranges, thinly sliced
  • 1 bulb of fennel, thinly sliced, reserve tops
  • 1/4 of a cup thinly sliced red bell pepper
  • 1/4 of a cup thinly sliced yellow bell pepper
  • 1 Florida avocado, diced
  • juice of 1 lemon
  • balsamic and oil dressing, your brand or homemade
  • Pomegranate seeds, to garnish
  • freshly ground pepper, if desired

Instructions

  1. Rinse the wild rice: Place the wild rice in a fine mesh strainer and rinse in the sink under cold running water. Shake to drain.
  2. Bring the rice and stock to a boil. Place the rice in the sauce pan and add 2 and 1/2 cups of stock along with 2 teaspoons of virgin olive oil and a pinch of salt (unless the stock is salty enough). Cover and bring to a boil over high heat
  3. Reduce to a simmer: When the vegetable stock has reached a boil, lower the heat to maintain a slow but steady simmer. Keep the pot covered.
  4. Cook at a simmer for about 20-25 minutes or till done
  5. Thinly slice Florida pink grapefruit and blood oranges utilizing a slicing mandolin or sharp knife (careful of your fingers trust me on this one) Once done remove peels by cutting along peel with sharp kitchen sheers. Slice grapefruit and oranges slices in half afterwards.
  6. Thinly slice fennel (reserve tops), red bell peppers and yellow bell pepper.
  7. Slice one Florida avocado in half, remove seed and dice avocado in bite-sized pieces. Place in small bowl sprinkle juice of one lemon over and lightly toss to prevent discoloration of avocado.
  8. Gently remove pomegranate seeds from pod and reserve
  9. Place wild rice that has cooled to room temperature in a glass serving dish large enough to hold all ingredients, add thinly sliced Florida grapefruit, blood oranges, thinly sliced fennel, red bell pepper, yellow bell pepper and diced Florida avocado and very gently toss ingredients. Drizzle with your own homemade or favorite brand balsamic and oil dressing.
  10. Garnish with pomegranate seeds and fennel tops if desired.

Notes

The timing on this recipe may change depending on your cool down time. I suggest making the rice ahead and keeping it cool in the fridge. That makes this a really quick and easy salad.

Nutrition Information


Amount Per Serving Calories 226

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Healthy Wild Rice Citrus Salad Is Vegan, Gluten-Free, Dairy-Free, Vegetarian And Absolutely Delicious!!

 

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Ushmana

Saturday 24th of February 2018

I have never had my rice with citruses! Would be great to try a new taste, thanks for this, Heidy! Keep sharing more interesting recipes,please! All the love from Nepal xoxo

Cindy @ Hun... What's for Dinner?

Thursday 19th of February 2015

This is a gorgeous dish Heidy. I just love how colourful it is.

peter @feedyoursoultoo

Thursday 19th of February 2015

Wonderful recipe shared by Heidi.

Nicole Neverman

Wednesday 18th of February 2015

This salad sounds so delicious, and it looks beautiful too! I love the combination of that lovely citrus with the wild rice - what a great idea!

Michelle @ A Dish of Daily Life

Wednesday 18th of February 2015

What a beautiful salad, Heidy...I'm getting hungry just looking at it! Pinning and sharing!

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