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Asparagus Wild Rice Salad

We are all trying to include more plant based protein in our diets these days and combining wild rice with fresh farm produce is the perfect way to achieve that goal – Asparagus Wild Rice Salad will soon be a family favorite!

This quick and easy recipe allows you to boil the asparagus and peas with the rice and simply add the remaining veggies and dressing.  Simple, yes?

Why is Asparagus Wild Rice Salad so Healthy?

  • Asparagus is low in calories but boasts an impressive nutrient profile.In fact, just half a cup (90 grams) of cooked asparagus contains:Calories: 20, Protein, Fat, Fiber, Vitamin C and A, Folate, Potasium, Phosphorous, Vitamin E
  • Good source of anti-oxidants
  • Can improve digestive health
  • Helps improve blood pressure
  • Easy to add to your diet

Don’t skip the addition of fresh herbs to the recipe for extra healthy deliciousness!

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Recipe courtesy of Simply Fresh Dinners,  A partner with Barrie Hill Farms in bringing fresh recipes to your table.

Asparagus Wild Rice Salad

Robyn Gleason
We are all trying to include more plant based protein in our diets these days and combining wild rice with fresh farm produce is the perfect way to achieve that goal!
Prep Time 10 minutes
Cook Time 25 minutes
Total Time 35 minutes
Course Salad
Cuisine Canadian
Servings 6
Calories 171 kcal

Ingredients
  

  • 2 cups vegetable broth
  • 1 cup wild rice or wild rice blend
  • 8 ounces asparagus, washed, trimmed and cut into 1-2 inch pieces
  • 3/4 cup fresh or frozen peas
  • 3 radishes, washed, trimmed and sliced thinly
  • 1 cup shredded radicchio
  • 2 spring onions, chopped, both white and green parts
  • 1/2 cup basil, julienned
  • handful of chopped cilantro and parsley
  • DRESSING
  • 2 tablespoons extra virgin olive oil
  • 2 tablespoons lemon juice
  • 1 tablespoon red pepper flakes
  • salt and pepper to taste

Instructions
 

  • Cook rice according to directions.  Two minutes before rice done, add asparagus and peas.  Set aside. Cool slightly.
  • Combine dressing ingredients and toss with cooled rice, asparagus and peas.
  • Add radicchio, radishes, spring onions and fresh herbs.  Toss and serve.

Notes

Cooking time will depend on the type of wild rice you buy.  There are some great wild rice blends that cook up in less than 30 minutes.

Nutrition

Calories: 171kcalCarbohydrates: 26gProtein: 6gFat: 5gSodium: 341mgPotassium: 297mgFiber: 3gSugar: 3gVitamin A: 1130IUVitamin C: 13.3mgCalcium: 30mgIron: 2mg
Tried this recipe?Let us know how it was!

 

More Asparagus Recipes from Barrie Hill Farms

Beef Stir Fry with Asparagus, Snap Peas & Fiddleheads

Spicy Sauteed Shrimp with Maple Roasted Asparagus and Tomatoes

Asparagus Soup Recipe with Spinach and Garlic

 

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Barrie Hill Farms
Barrie Hill Farms

Barrie Hill Farms is a second generation family farm, owned and operated by the Gervais Family, that grows over 200 acres of fruit and vegetables.

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