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The Best Vegan Gluten-Free Wild Rice Salad with Veggies

by Elyse the Gluten-Free Foodee
VEGAN GLUTEN-FREE WILD RICE SALAD WITH VEGGIES

I’m a huge fan of Taboulleh salad, but it’s traditionally made with bulgur which is a wheat and, therefore, not gluten-free. I have played with different substitutions for bulgur and many work but, IMHO, I found wild rice works best. It adds a chewiness and nutty flavour that really brings it to another level. Plus wild rice is considered a complete protein as it contains all nine essential amino acids. Although Taboulleh was the inspiration for this vegan gluten-free wild rice salad, it’s definitely not Tabulleh.

I have added way more veggies to the mix to up the taste, texture and nutritional value of the salad. I also swapped lemon juice for red wine vinegar. It takes a bit of time to prep the vegetables, but it’s so well worth it. It’s truly a meal in a bowl. And summer is the best time to enjoy the fresh vegetables in this healthy, vegan gluten-free wild rice salad with veggies.

INGREDIENTS

  • 2 cups wild rice, cooked and chilled
  • 8 medium carrots, shredded
  • 1 medium red onion, diced
  • 2 medium tomatoes, chopped
  • 2 ribs celery, peeled and diced
  • ½ bunch parsley stems removed, chopped
  • 1 red pepper, diced
  • ¼ cup chopped fresh or pickled jalapeno (optional)

Salad Dressing

  • Salt and pepper to taste
  • 1/8 cup red wine vinegar
  • ¼ cup Grapeseed oil

DIRECTIONS

  1. Cook wild rice according to package directions. Drain and then chill. Rice should be cooled before combining salad ingredients.
  2. Choose a salad bowl that is large enough to hold all ingredients with room to spare so you can mix the salad without getting salad everywhere. Keep the salad bowl handy so you can add the wild rice and vegetables as you prepare them.
  3. Place cooled rice in the salad bowl.
  4. Using a vegetable peeler, peel the carrots. Once peeled, shred the carrots using a hand grater or food processor and add them to the salad bowl.
  5. Dice the red onion. Keep in mind they will be eaten raw so make sure they are small enough to be palatable to you. Once cut, add them to the salad bowl.
  6. Wash and chop the tomatoes and add them to the salad bowl. You can include the juice that may run out of the tomatoes too. It just adds to the flavour.
  7. Using a vegetable peeler, de-thread the celery (you can skip this step if they don’t bother you). Dice celery and add them to the salad bowl.
  8. Wash the parsley and remove the stems. Give them a quick chop and add them to the salad bowl.
  9. Wash and de-seed the red pepper and then dice it and add it to the salad bowl.
  10. Wash and de-seed jalapeno and chop. Add to the salad bowl. This is optional. If you do not like heat in your food, skip this step.
  11. Mix all the ingredients you’ve placed in the salad bowl together.
  12. Prepare the salad dressing by mixing together the grapeseed oil, red wine vinegar and salt and pepper. Once mixed, pour over salad and mix thoroughly. Let sit for half an hour (if possible).
  13. Serve and enjoy!
The longer this salad sits, the more the flavours will blend and develop.  You can even make it the day before. 

VEGAN GLUTEN-FREE WILD RICE SALAD WITH VEGGIES

Vegan Gluten-Free Wild Rice Salad with Veggies

Print Recipe/Tips
Nutrition facts: 200 calories 20 grams fat

Ingredients

2 cups wild rice, cooked and chilled 8 medium carrots, shredded 1 medium red onion, diced 2 medium tomatoes, chopped 2 ribs celery, peeled and diced ½ bunch parsley stems removed, chopped 1 red pepper, diced ¼ cup chopped jalapeno (optional) Salad Dressing Salt and pepper to taste 1/8 cup Red wine vinegar ¼ cup Grapeseed oil

Instructions

  1. Cook wild rice according to package directions. Drain and then chill. Rice should be cooled before combining salad ingredients.
  2. Choose a salad bowl that is large enough to hold all ingredients with room to spare so you can mix the salad without getting salad everywhere. Keep the salad bowl handy so you can add the wild rice and vegetables as you prepare them.
  3. Place cooled rice in the salad bowl.
  4. Using a vegetable peeler, peel the carrots. Once peeled, shred the carrots using a hand grater or food processor and add them to the salad bowl.
  5. Dice the red onion. Keep in mind they will be eaten raw so make sure they are small enough to be palatable to you. I like raw onions so I can go with a larger dice. Once cut, add them to the salad bowl.
  6. Wash and chop the tomatoes and add them to the salad bowl. You can include the juice that may run out of the tomatoes too. It just adds to the flavour.
  7. Using a vegetable peeler, de-thread the celery. You don't have to do this if they don't bother you, but I prefer to remove them. Once the thread is removed, dice celery and add them to the salad bowl.
  8. Wash the parsley and remove the stems. Next give them a quick chop and add them to the salad bowl.
  9. Wash and de-seed the red pepper and then dice it and add it to the salad bowl.
  10. Wash and de-seed jalapeno and chop. Add to the salad bowl. This is optional. If you do not like heat in your food, skip this step.
  11. Mix all the ingredients you've placed in the salad bowl together.
  12. Prepare the salad dressing by mixing together the grapeseed oil, red wine vinegar and salt and pepper. Once mixed, pour over salad and mix thoroughly.
  13. Serve and enjoy!

NOTES/TIPS

The longer this salad sits, the more the flavours will blend and develop. You can even make it the day before.

Did You Try This Recipe or These Tips?
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