This Wild Rice and Mango Salad is full of flavours and simple to make. It’s perfect for meal prep. It also makes a hearty and satisfying lunch and a fabulous side dish.
We typically choose brown rice as part of our meals, but sometimes we need a change! Wild rice has a nutty flavour and chewy texture, which makes it great for use in a salad. We cook the rice using a little more broth than may be absorbed. If you cook the rice and there is still liquid remaining, drain the rice in a mesh strainer.
A serving of wild rice contains fewer calories and boasts double the protein content of brown rice. Both types of rice are great sources of antioxidants and nutrients like manganese, magnesium and phosphorus. It is also a good source of fibre, which is essential for gut health.
The wild rice in this Wild Rice and Mango Salad is actually a grass and it grows in marshlands and along waterways from Manitoba to the Atlantic Ocean in southern Canada, and over much of the eastern US. It pairs very well with the Asian dressing we have included here.
This salad is both sweet and savoury, and it’s full of texture. The vinaigrette is full of umami flavour from the ginger, garlic, tamari and toasted sesame oil. These flavours are combined with the earthy flavours of the rice, peppers, onions and mango. This Wild Rice and Mango salad goes to show that eating healthy doesn’t have to be boring.
For other salad inspirations, you can also try our Greek Chickpea Salad, or this Kale and Avocado Salad with Creamy Tahini Dressing. Or try this Loaded Greek Quinoa Salad or this Ratatouille Pasta Salad. Perhaps you’re in the mood for a caesar salad with our Oil-Free Caesar Salad Dressing.
Wild Rice and Mango Salad will debut nicely at your next potluck. It’s also great to have in your fridge to take along for lunch on a work day or to have as a side dish. If you make it, we’d love your feedback. Leave a comment and a rating and don’t forget to tag us @plantedandpicked on Instagram and hashtag it #plantedandpicked. The people who give you their food, give you their heart – Cesar Chavez
- 1¼ cups wild rice 300 ml
- 3 cups vegetable broth (or water) 720 ml
- 1 red pepper, diced
- 1 yellow pepper, diced
- 1 cup red onion (or sweet onion), diced 240 ml
- 1 cup edamame 240 ml
- 1 large mango, diced about 2 cups or 480 ml
- ¼ cup tamari 60 ml
- 2 tbsp toasted sesame oil 30 ml
- 2 tbsp rice vinegar (or mirin) 30 ml
- 2 tbsp lemon juice 30 ml
- 1 tbsp agave (or other liquid sweetener) 15 ml
- 2 tbsp ginger, grated 30 ml
- 2 large garlic cloves, minced
- 1 tsp Sriracha 5 ml
- toasted cashews
- sesame seeds
- green onions
- Rinse the wild rice and drain.
- In a medium pot, add the rice and broth or water. Bring to a boil, and turn the heat to low. Cover and cook for about 45 minutes. Rice should be tender. If rice is cooked and there is liquid remaining, drain rice in a mesh strainer.
- While the rice is cooking, prep the the remaining ingredients.
- Dice the peppers and onion. Grate the ginger. Mince the garlic. Peel and dice the mango.
- The edamame can be cooked in a small pot of boiling water for a few minutes. Drain, rinse with cool water and allow to cool.
- In a large bowl, mix all the dressing ingredients together.
- Add the rice and stir to coat. Add the peppers, onions, mango and edamame. Stir to combine.
- This salad can be stored in the fridge for up to 5 days. We love to make this on Sunday as part of our meal prep. It makes a perfect lunch or as a side for dinner.
- Add the optional toppings when you eat it.