Wild rice, beetroot and grape salad with a honey, maple and mustard dressing

Wild rice, beetroot and grape salad with a honey, maple and mustard dressing

By
From
Superfoods
Serves
2

Wild rice is gluten free and is brimming with antioxidants – about 30 times more than white rice. Although it takes about an hour to cook, it’s worth it, as this rice has a delicious nutty flavour.

Ingredients

Quantity Ingredient
480ml water
130g wild rice
2 small beetroots
20 red grapes, halved
large handful fresh flat-leaf parsley, chopped
2 tablespoons sunflower seeds
2 spring onions, chopped

For the honey, maple and mustard dressing

Quantity Ingredient
1 tablespoon olive oil
1/2 tablespoon apple cider vinegar
1/2 teaspoon maple syrup
1/2 teaspoon raw honey
1/2 teaspoon english mustard
1 tablespoon fresh lemon juice
sea salt
freshly ground black pepper

Method

  1. Put the 480ml water in a saucepan and bring it to the boil. Add the wild rice, reduce the heat to low, cover and simmer for 1 hour.
  2. Meanwhile, peel the raw beetroots and slice them into very thin rounds. Once the rice is cooked, drain off any remaining water and leave the rice to cool.
  3. Put the cooked rice in a large bowl and add the sliced beetroot, red grapes, parsley, sunflower seeds and spring onions.
  4. Whisk all the dressing ingredients, plus a pinch of salt and pepper, together in a bowl, then pour over the rice salad. Toss everything together before serving.

Note

  • Beetroot contains naturally occurring nitrates, which the body converts into nitric oxide. this helps to relax your blood vessels, which in turn improves blood flow and helps to lower blood pressure.
Tags:
healthy
superfoods
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