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Wild Rice and Beet Salad

You are here: Home / Recipes / Wild Rice and Beet Salad

December 1, 2020 //  by Synergy Private Health

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Wild Rice and Beet Salad

Ingredients

  • 1 cup wild rice
  • 4 small beets
  • 2 Tablespoons chopped fresh cilantro
  • 4 Tablespoons chopped fresh mint
  • 1/2 cup raw hazelnuts, coarsely chopped
  • 2 Tablespoons fresh lemon juice
  • 4 Tablespoons extra virgin olive oil
  • 1/2 teaspoon ground black pepper
  • 1/2 teaspoon Atlantic sea salt

Instructions

  1. Roast beets: Place beets on a parchment lined baking sheet and roast at 400°F until soft. When beets are cool to the touch, remove peel and cut into ½ inch cubes.
  2. Prepare rice: Rinse wild rice in cold water until water runs clear; drain, then transfer to a small pot. Add enough boiling water to cover rice with 1/2 inch of water, and cover pot. Bring to a boil over high heat; then reduce heat to low and cook for 30 minutes, or until liquid is absorbed. Set aside to cool.
  3. In a medium bowl, combine beets, cilantro, mint, hazelnuts, lemon juice, and oil. Mix in rice, then let sit for about 30 minutes. Add salt and pepper to taste.

Adaptations

Go Basic:

  • Substitute hazelnuts with walnuts or any other nuts that are available.
  • Substitute wild rice with whole rice or any other rice that is available

Challenge Your Skills:

  • Bulk up this dish with fresh vegetables to add color (chopped kale), texture (diced carrots) and crunch (sliced baby cucumbers).

Cultural adaptation:

  • Substitute the lemon juice and olive oil with soy sauce, rice vinegar and sesame oil; and the mint with spring onion for a South East Asia style salad.

Notes

Copyright Chef Coaching Program, Institute of Lifestyle Medicine, Spaulding Rehabilitation Hospital, Harvard Medical School.

Category: Appetizers, Recipes

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