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Healthy Wild Rice and Citrus Salad

Healthy Wild Rice & Citrus Salad is a beautiful winter salad to enjoy with a light meal for lunch or dinner combining healthy yet delicious, nutty flavor of a wild rice blend with perfectly ripe Florida Blood oranges, sweet pink grapefruit, fennel, sweet red bell peppers, yellow bell peppers, fresh ripe avocados, pomegranate seeds with a fabulous balsamic and oil dressing.

 

Healthy Wild Rice & Citrus Salad is a beautiful winter salad to enjoy with a light meal for lunch or dinner combining healthy yet delicious, nutty flavor of a wild rice blend with perfectly ripe Florida Blood oranges, sweet pink grapefruit, fennel, sweet red bell peppers, yellow bell peppers, fresh ripe avocados, pomegranate seeds with a fabulous balsamic and oil dressing.

 

 

Let’s talk about two of the ingredients we are using in this salad today 

 

Have you ever tried Blood oranges? No?…  If not, you have to try them this season; blood Oranges are red-blushed with orange skin. Their insides range in color from dark pink to crimson red to a bright burgundy. They taste slightly tart, yet still deliciously sweet. Blood oranges add so much color and nutrition to this dish.

 

Wild rice has long been favored rice of many;  wild rice has a slightly higher protein content than most other whole grains. It is an excellent source of fiber, folate, magnesium, phosphorus, manganese, zinc, Vitamin B6, and niacin. Need I say more about this beautiful Super Salad? I think not!

 

 

 

Healthy Wild Rice & Citrus Salad

  • One cup of wild rice and brown rice blend, non-GMO verified
  • Two and 1/2 cups of vegetable stock
  • Two teaspoons of quality virgin olive oil
  • kosher salt, to taste
  • Florida pink grapefruit, thinly sliced
  • Two blood oranges, thinly sliced
  • One bulb of fennel, thinly sliced, reserve tops
  • 1/4 of a cup thinly sliced red bell pepper
  • 1/4 of a cup thinly sliced yellow bell pepper
  • 1 Florida avocado diced
  • juice of one lemon
  • balsamic and oil dressing, your brand
  • Pomegranate seeds, to garnish
  • freshly ground black pepper, if desired

 

 

 

Directions

  1. Rinse the wild rice: Place the wild rice in a fine-mesh strainer and rinse in the sink under cold running water. Shake to drain.
  2. Bring the rice and stock to a boil. Place the rice in the saucepan and add 2 and 1/2 cups of stock along with two teaspoons of virgin olive oil and a pinch of salt. Cover and bring to a boil over high heat
  3. Reduce to a simmer: When the vegetable stock has reached a boil, lower the temperature to maintain a slow but steady simmer. Keep the pot tightly covered. Cook  simmering for about 20-25 minutes or till done
  4. Thinly slice the Florida pink grapefruit and the blood oranges utilizing a slicing mandolin or sharp knife (careful of your fingers trust me on this one). Once done, remove peels by cutting along peel with sharp kitchen shears. Slice grapefruit and oranges slices in half afterward.
  5. Thinly slice fennel reserving the tops for later use in the salad,  sliced bell pepper, and yellow bell pepper.
  6. Slice one Florida avocado in half, remove the seed, and dice avocado into bite-sized pieces. Place in the small bowl sprinkle juice of one lemon over and lightly toss to prevent discoloration of avocado.
  7. Gently remove pomegranate seeds from pod and reserve for later use.
  8. Place wild rice that has cooled to room temperature in a glass serving dish large enough to hold all ingredients, add thinly sliced Florida grapefruit, blood oranges, thinly sliced fennel, red bell pepper, yellow bell pepper, and diced Florida avocado and very gently toss ingredients.
  9. Drizzle with your own homemade or favorite brand balsamic and oil dressing.
  10. Garnish with pomegranate seeds and fennel tops if desired.

 

 

 

 

Healthy Wild Rice & Citrus Salad is a beautiful winter salad to enjoy with a light meal for lunch or dinner combining healthy yet delicious, nutty flavor of a wild rice blend with perfectly ripe Florida Blood oranges, sweet pink grapefruit, fennel, sweet red bell peppers, yellow bell peppers, fresh ripe avocados, pomegranate seeds with a fabulous balsamic and oil dressing.
Print Recipe
4.6 from 5 votes

Healthy Wild Rice & Citrus Salad

Healthy Wild Rice & Citrus Salad is a wonderful winter salad to enjoy with a light meal for lunch or dinner combining healthy yet delicious, nutty flavor of a wild rice blend with perfectly ripe Florida Blood oranges, sweet pink grapefruit, fennel, sweet red bell peppers, yellow bell peppers, fresh ripe avocados, pomegranate seeds with a fabulous balsamic and oil dressing.
Prep Time15 mins
Cook Time25 mins
0 mins
Total Time40 mins
Course: Salad
Cuisine: American
Keyword: Wild Rice Salad
Servings: 4 servings
Calories: 320kcal
Author: hmccallum

Ingredients

  • 1 cup of wild rice and brown rice blend non-GMO verified
  • cups vegetable stock
  • 2 teaspoons of quality virgin olive oil
  • kosher salt to taste
  • Florida pink grapefruit thinly sliced
  • 2 blood oranges thinly sliced
  • 1 bulb fennel thinly sliced, reserve tops
  • ¼ cup thinly sliced red bell pepper
  • ¼ cup thinly sliced yellow bell pepper
  • 1 Florida avocado diced
  • juice of 1 lemon
  • balsamic and oil dressing your brand
  • Pomegranate seeds to garnish
  • freshly ground black pepper if desired

Instructions

  • Rinse the wild rice: Place the wild rice in a fine mesh strainer and rinse in the sink under cold running water. Shake to drain.
  • Bring the rice and stock to a boil. Place the rice in the saucepan and add 2 and 1/2 cups of stock along with 2 teaspoons of virgin olive oil and a pinch of salt. Cover and bring to a boil over high heat
  • Reduce to a simmer: When the vegetable stock has reached a boil, lower the heat to maintain a slow but steady simmer. Keep the pot tightly covered.Cook simmering for about 20-25 minutes or till done
  • Thinly slice the Florida pink grapefruit and the blood oranges utilizing a slicing mandolin or sharp knife (careful of your fingers trust me on this one) Once done remove peels by cutting along peel with sharp kitchen shears. Slice grapefruit and oranges slices in half afterward.
  • Thinly slice fennel reserving the tops for later use in the salad, sliced bell pepper, and yellow bell pepper.
  • Slice one Florida avocado in half, remove seed and dice avocado into bite-sized pieces. Place in the small bowl sprinkle juice of one lemon over and lightly toss to prevent discoloration of avocado.
  • Gently remove pomegranate seeds from pod and reserve for later use.
  • Place wild rice that has cooled to room temperature in a glass serving dish large enough to hold all ingredients, add thinly sliced Florida grapefruit, blood oranges, thinly sliced fennel, red bell pepper, yellow bell pepper and diced Florida avocado and very gently toss ingredients.
  • Drizzle with your own homemade or favorite brand balsamic and oil dressing.
  • Garnish with pomegranate seeds and fennel tops if desired.

Nutrition

Calories: 320kcal

 

© Heidy L. McCallum and The McCallum’s Shamrock Patch, 2020-2013 unauthorized use and/or duplication of content/ material without express and written permission from this blog’s author and/or owner is strictly prohibited. Excerpts and links may be used, provided that full and clear credit is given to Heidy L. McCallum and The McCallum’s Shamrock Patch with proper and specific direction to the original content.

 

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5 Comments

  • Reply
    Tampa
    February 22, 2015 at 3:40 pm

    Your Wild Rice and Citrus Salad are lovely. It was so delicious! I can’t wait to see what you share with us on #purebloglove Thursday night at 8 PM, EST through Sunday night.

    • Reply
      Heidy L. McCallum
      February 23, 2015 at 5:54 am

      Thanks so much Cydnee, glad you enjoyed the recipe!

      • Reply
        Cydnee
        February 23, 2015 at 7:55 am

        I Love it! It was a great recipe we all enjoyed.

  • Reply
    Nancy Moore
    February 18, 2015 at 3:30 pm

    What a beautiful healthy and colorful salad. I am glad I made the recipe.

    • Reply
      Heidy@ The McCallums Shamrock Patch
      February 18, 2015 at 4:01 pm

      Thank you Nancy, I had a blast on the Homemade Food Junkie’s blog and I hope you enjoy the recipe for Healthy Wild Rice & Citrus Salad

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