Wild Rice and Corn Salad

Brighten up your table with this vibrant Wild Rice and Corn Salad, a wholesome and refreshing dish perfect for any occasion. Featuring nutty wild rice as the hearty base, this salad is bursting with fresh, colorful vegetables like juicy cherry tomatoes, crisp cucumbers, and sweet corn kernels. A zesty lime dressing infused with ground cumin and a touch of honey (or maple syrup for a vegan twist) ties all the flavors together in an irresistible harmony. Ready in under an hour, it’s easy to prepare ahead and can be served as a light lunch, satisfying side, or potluck favorite. Plus, with optional crumbled feta cheese for garnish, this versatile recipe is perfect for vegetarians and can be effortlessly adapted to suit vegan diets. Packed with nutrients, textures, and bold flavors, this Wild Rice and Corn Salad is a must-try for anyone seeking a wholesome, crowd-pleasing dish.

Nutriscore Rating: 74/100

Prep Time:15 mins

Cook Time:40 mins

Total Time:55 mins

Servings: 4

Ingredients

• 1 cup Wild rice
• 3 cups Water
• 1.5 cups Corn kernels (fresh, frozen, or canned)
• 1 cup Cherry tomatoes
• 1 medium Red bell pepper
• 1 medium Cucumber
• 0.25 cup Red onion
• 0.25 cup Fresh parsley (chopped)
• 2 tablespoons Fresh lime juice
• 2 tablespoons Olive oil
• 1 teaspoon Honey (or maple syrup for vegan option)
• 0.5 teaspoon Ground cumin
• 0.5 teaspoon Salt
• 0.25 teaspoon Black pepper
• 0.25 cup Feta cheese (optional, for garnish)

Directions

Step 1

Rinse the wild rice under cold running water to remove excess starch.

Step 2

In a medium saucepan, combine the wild rice and 3 cups of water. Bring to a boil, then reduce heat to low, cover, and simmer for 35-40 minutes or until the rice is tender and has absorbed most of the water.

Step 3

While the rice cooks, prepare the vegetables. Halve the cherry tomatoes, dice the red bell pepper and cucumber into small pieces, and finely chop the red onion and parsley.

Step 4

If using fresh corn, cut the kernels off the cob. If using frozen corn, defrost it according to package instructions. If using canned corn, drain and rinse it under cold water.

Step 5

Once the wild rice is cooked, remove it from the heat, fluff with a fork, and let it cool to room temperature before assembling the salad.

Step 6

In a large mixing bowl, combine the cooked wild rice, corn kernels, cherry tomatoes, red bell pepper, cucumber, red onion, and parsley.

Step 7

In a small bowl, whisk together the lime juice, olive oil, honey (or maple syrup), ground cumin, salt, and black pepper to create the dressing.

Step 8

Pour the dressing over the salad ingredients and toss gently until all the components are evenly coated.

Step 9

Taste and adjust seasoning with additional salt or lime juice if desired.

Step 10

Garnish with crumbled feta cheese if using, and serve immediately or chill in the refrigerator for 30 minutes for the flavors to meld together.

Nutrition Facts

Serving size	(1877.6g)

Amount per serving	% Daily Value*
Calories	1405.7

Total Fat 48.3g	0%
Saturated Fat 14.6g	0%
Polyunsaturated Fat 2.7g
Cholesterol 53.4mg	0%
Sodium 1995.8mg	0%
Total Carbohydrate 220.6g	0%
Dietary Fiber 27.1g	0%
Total Sugars 41.4g
Protein 48.0g	0%

Vitamin D 0IU	0%
Calcium 573.0mg	0%
Iron 10.8mg	0%
Potassium 2899.9mg	0%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 28.8%

Protein: 12.7%

Carbs: 58.5%