Wild Rice Quinoa Garden Salad

Brighten up your table with this vibrant Wild Rice Quinoa Garden Salad, a wholesome and flavor-packed recipe perfect for lunch, dinner, or meal prep. Combining the nutty richness of wild rice and fluffy quinoa with a medley of fresh vegetables—juicy cherry tomatoes, crisp cucumbers, sweet red bell peppers, and crunchy grated carrots—this salad bursts with texture and nutrition. Tossed in a zesty lemon-garlic dressing and topped with fresh parsley and optional crumbled feta cheese, it’s a refreshing dish that’s both hearty and light. Quick to prepare, with a total time of under an hour, this salad is a versatile addition to your repertoire, ideal for picnics, potlucks, or simply a healthy weeknight meal. Packed with fiber, protein, and bold Mediterranean-inspired flavors, it’s sure to be a crowd-pleaser!

Nutriscore Rating: 71/100

Prep Time:15 mins

Cook Time:35 mins

Total Time:50 mins

Servings: 4

Ingredients

• 0.5 cup wild rice
• 0.5 cup quinoa
• 2 cups water
• 1 cup cherry tomatoes, halved
• 1 cucumber, diced
• 1 carrot, grated
• 1 red bell pepper, diced
• 0.25 cup parsley, chopped
• 0.25 cup feta cheese, crumbled (optional)
• 3 tablespoons olive oil
• 3 tablespoons lemon juice
• 1 clove garlic, minced
• 0.5 teaspoon salt
• 0.25 teaspoon black pepper

Directions

Step 1

Rinse the wild rice and quinoa under cold water using a fine mesh sieve.

Step 2

In a medium saucepan, combine wild rice with 1.5 cups of water and a pinch of salt. Bring to a boil, then reduce the heat to low, cover, and simmer for 30-35 minutes or until the rice is tender. Drain any excess water and set aside to cool.

Step 3

In a separate saucepan, combine quinoa with 1 cup of water and a pinch of salt. Bring to a boil, reduce the heat to low, cover, and simmer for 12-15 minutes or until the quinoa is cooked and the water is absorbed. Fluff the quinoa with a fork and set aside to cool.

Step 4

In a large mixing bowl, combine the cherry tomatoes, cucumber, grated carrot, red bell pepper, and parsley.

Step 5

In a small bowl, whisk together the olive oil, lemon juice, minced garlic, salt, and black pepper to create the dressing.

Step 6

Add the cooked and cooled wild rice and quinoa to the vegetable mixture. Pour the dressing over the salad and toss gently to combine.

Step 7

If desired, sprinkle crumbled feta cheese over the salad before serving.

Step 8

Serve immediately or chill in the refrigerator for at least 30 minutes to allow the flavors to meld.

Nutrition Facts

Serving size	(1364.2g)

Amount per serving	% Daily Value*
Calories	1285.5

Total Fat 64.6g	0%
Saturated Fat 16.0g	0%
Polyunsaturated Fat 4.0g
Cholesterol 53.4mg	0%
Sodium 2591.8mg	0%
Total Carbohydrate 146.2g	0%
Dietary Fiber 15.9g	0%
Total Sugars 19.4g
Protein 39.0g	0%

Vitamin D 0IU	0%
Calcium 565.1mg	0%
Iron 9.6mg	0%
Potassium 2099.5mg	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: 44.0%

Protein: 11.8%

Carbs: 44.2%