Warm Wild Rice & Asparagus Salad Recipe

Looking for an easy Warm Wild Rice & Asparagus Salad recipe? Learn how to make Warm Wild Rice & Asparagus Salad using healthy ingredients.


Submitted by soxgreen

Makes 8 servings



from Low-Fat Vegetarian Cookbook Balsamic vinegar adds a sweet-tart accent to a warm salad of wild rice, lentils, mushrooms, and tender-crisp fresh asparagus.

Recipe Ingredients for Warm Wild Rice & Asparagus Salad

1 cup wild rice, rinsed and drained
1 cup lentils
1 pound mushrooms, thinly sliced
1 large onion, chopped
2 1/2 cups vegetable broth
1 pound asparagus
3 tbsp balsamic vinegar
1 tbsp olive oil

Recipe Directions for Warm Wild Rice & Asparagus Salad

  1. In a 5- to 6-quart pan, combine rice and 8 cups water. Bring to a boil over high heat; then reduce heat, cover, and simmer for 30 minutes. Meanwhile, sort through lentils, discarding any debris; rinse lentils, drain, and set aside.

  2. Add lentils to rice and continue to simmer until both rice and lentils are tender to bite (about 25 more minutes). Drain and let cool.

  3. In a wide nonstick frying pan, combine mushrooms, onion, and 3/4 cup of the broth. Cook over medium-high heat, stirring often, until liquid evaporates and browned bits stick to pan bottom (about 10 minutes). To deglaze pan, add 1/3 cup of the broth, stirring to loosen browned bits from pan; continue to cook until browned bits form again. Repeat deglazing step about 3 more times or until vegetable are browned, using 1/3 cup more broth each time.

  4. Snap off and discard tough ends of asparagus; thingly slice stalks. Add asparagus and 1/3 cup more broth to mushroom mixture; cook, stirring often, until asparagus is tender-crisp to bite (about 2 minutes).

  5. Spoon rice-lentil mixture into a large bowl. Add asparagus mixture, vinegar, and oil; mix gently but thoroughly.

Categories

Rice, Salads, Boil, Simmer, Vegetarian

Nutrition Facts
Serving Size 258.5g
Amount Per Serving
Calories
215
Calories from Fat
26
% Daily Value*
Total Fat
2.9g
4%
Saturated Fat
0.5g
2%
Trans Fat
0.0g
Cholesterol
0mg
0%
Sodium
246mg
10%
Potassium
705mg
20%
Total Carbohydrates
35.5g
12%
Dietary Fiber
10.6g
42%
Sugars
4.0g
Protein
13.9g
Vitamin A 9% Vitamin C 11%
Calcium 4% Iron 22%
* Based on a 2000 calorie diet

Nutritional details are an estimate and should only be used as a guide for approximation.
Legend

Fat
Protein
Carbs
Alcohol
Other

Calorie Breakdown
Nutrition Breakdown
Daily Values
Daily Values

Health Information

Nutrition Grade
96% confidence
A
  Good points
  • Low in saturated fat
  • No cholesterol
  • High in dietary fiber
  • High in manganese
  • High in niacin
  • High in phosphorus
  • High in thiamin
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