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Spring Wild Rice Salad Recipe

Spring Wild Rice Salad Recipe

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Ingredients:

Serving

1 garlic clove, smashed and chopped
1/4 cup tahini
1 lemon , zest of
1/4 cup fresh lemon juice
2 tbsp olive oil
1/4 cup hot water
1/2 tsp salt
1 bunch asparagus, trimmed and cut into 1-inch segments
1 1/2 cups wild rice
3/4 cup yellow split peas
1/4 cup fresh parsley, chopped
1/4-1/2 cup feta cheese

Directions:

Wild Rice: Rinse 1 1/2 cups wild rice. In a medium sauce pan bring the rice and 4 1/2 cups salted water to a boil. Reduce to a simmer. Cook for 40 minutes, stirring occasionally.
Yellow Spilt Peas: Bring 3 cups of water to a boil in a large saucepan, add 3/4 cup dried yellow split peas, and cook for 20 -30 minutes, or until tender. Drain.
Dressing:.
Whisk together the garlic, tahini, lemon zest and juice, and olive oil. Add the hot water to thin a bit and then the salt. Set aside.
Bring a saucepan full of water to a boil. Salt the water and add the asparagus. Cook for just until the asparagus is bright and tender. Drain and run under cold water to stop the cooking.
In a large bowl combine the wild rice, yellow split peas, asparagus, and the dressing. Mix in parsley and feta cheese. Give it a good toss. Add more salt if needed.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	266.84 Kcal (1117 kJ)
Calories from fat	91.04 Kcal
		% Daily Value*
Total Fat	10.12g	16%
Cholesterol	7.86mg	3%
Sodium	388.84mg	16%
Potassium	179.26mg	4%
Total Carbs	37.64g	13%
Sugars	0.79g	3%
Dietary Fiber	1.57g	6%
Protein	7.05g	14%
Vitamin C	10.1mg	17%
Iron	2.6mg	14%
Calcium	60mg	6%

Amount Per 100 g
Calories	249.62 Kcal (1045 kJ)
Calories from fat	85.16 Kcal
		% Daily Value*
Total Fat	9.46g	16%
Cholesterol	7.35mg	3%
Sodium	363.74mg	16%
Potassium	167.69mg	4%
Total Carbs	35.21g	13%
Sugars	0.74g	3%
Dietary Fiber	1.47g	6%
Protein	6.59g	14%
Vitamin C	9.4mg	17%
Iron	2.4mg	14%
Calcium	56.1mg	6%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

salty
savory
bitter
sweet

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