Mediterranean Wild Rice Salad with Chickpeas and Olives

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This wild rice salad is fresh, light and full of Mediterranean flavors thanks to two types of olives, roasted peppers, and a sweet and herbaceous citrus dressing. With minimal cooking but maximum flavor this is the perfect salad for warmer weather. The combo of chickpeas with wild rice is super satisfying and hearty without being heavy and the combo of flavorful ingredients means every bite is super tasty..

closeup view of Mediterranean Wild Rice Salad with Chickpeas and Olives in a wood bowl with serving spoons

What is Wild Rice?

This may blow your mind but wild rice is actually not a true rice at all! Wild Rice is an aquatic grass seed that is native to the Great Lakes region of North America and also in China.

Like true rice, wild rice is a gluten free food. It is high in protein, has a firm texture and mildly nutty flavor that goes great in salads, pilafs and soups. It holds up well to dressings and doesn't get mushy or sticky like white rice.

Why you'll love this Mediterranean Wild Rice Salad

Easy recipe that is great for beginners
Utilizes pantry staples like canned chickpeas, sun-dried tomatoes, jarred roasted peppers, olives and wild rice.
Bright and herbaceous flavors from the fresh herbs and lemon
Every bite is full of flavor, most ingredients are chopped small which makes it idea for tossing in the dressing.
Filling and satiating without feeling heavy
Great recipe for all year round. The ingredients list is full of easy to find ingredients.
Vegan, gluten-free and nut free recipe
Equal parts delicious and nutritious with a spectacular presentation

Fresh Herbs Storage Tip

To avoid waste, I like to store my herbs in a loose ziplock or plastic bag with a damp paper towel around the stems and a dry paper towel around the leaves. This will preserve them a bit longer. Another option is to store them in jars like a bouquet of flowers with the stems in water and the leaves coming out the top of the jar. I like this method alot, but I simply don't have the space in my fridge. Plus, I don't trust glass jars in my refridgerator like that with 3 kids around.

Mediterranean Wild Rice Salad Ingredients

This salad is made up mostly of shelf stable pantry ingredients. The fresh items are easy to find all year long.

Wild Rice: I love the wild rice blend from Lundberg Farms. They do not sponsor me but I am a huge fan
Chickpeas- These little legumes add more protein and fiber making this salad extra filling.
Manzanilla and Kalamata Olives- These two types are extra tangy. Be sure to choose pitted olive so nobody breaks a tooth!
Jarred Roasted Peppers-You can use jarred or roast your own but these make it extra convenient and quick.
Sun-dried Tomatoes- Use dried and reconstitute with hot water and drain the water or use jarred sun-dried tomatoes that are packed in oil and drain the oil.
English cucumbers- These huge, firm cucumbers have a mild flavor and drier texture than other types making them perfect for salads.
Green Onions- Also known as scallions, these milder onions are great for salads
Mint and Parsley- These fresh aromatic herbs give the dressing fresh pops of flavor
Lemon, Extra Virgin Olive Oil and Pure Maple Syrup- Combined these make the dressing light, fresh and citrusy, with a sweetness to balance out that tang.

Cucumber tip: Deseeding cucumbers can be really great for salads because it prevents them from releasing water and diluting the flavors. My favorite way to do this is by splitting the cucumber in half lengthwise and then using the tip of a teaspoon to gently scrape down the length of the cucumber in the middle where the seeds are. This leaves a perfect seedless half moon shape that looks attractive and saves your salad from excess water.

How to Make Mediterranean Wild Rice Salad

This salad is really quite easy to make and although it's not quick, because of the whole grain rice cooking time being longer than a white rice, it is appropriate for a beginner.

First cook the rice according to the package, fluff with a fork and let cook.
Next make the dressing in a high speed blender by combining the mint and parsley leaves, extra virgin olive oil, pure maple syrup, lemon and salt. Puree until smooth.
Assemble the salad by adding the ingredients to a large salad bowl and mixing with the dressing until combined.

Tips for Making the Best Mediterranean Wild Rice Salad

Use a timer, don't overcook or undercook the wild rice.
Experiment with the beans, use any kind you like in addition or as a sub for the garbanzos. Lentils, white beans, pinto or kidney beans are all great additions.
Add more Mediterranean flair with cherry tomatoes, artichoke hearts, roasted eggplant cubes or capers
Make it higher protein by chopping your favorite and adding it in. Tofu, tempeh, vegan sausages or cold cuts would taste delicious
Get nutty by adding sliced almonds, pistachios or hazelnuts!
Add more veggies! Roasted broccoli, cauliflower, beets or zucchini would be colorful and delicious additions
Eat lower calorie and higher fiber by serving the salad over spring mix, baby spinach or massaged kale. You will get fuller with less carbs.

FAQs

Can I make this Oil free?

This salad can be made oil free by choosing an oil free dressing instead like this Creamy Orange Tahini Dressing and adding the herbs to it.

Is wild rice good for you?

According to WebMD wild rice is a food with balanced nutrition that is low in fat and calories and high in nutrients. It is also appropriate for celiacs as it is a naturally gluten free food.

How long will this wild rice salad last? Is it good for meal prep?

Because the ingredients are quite hardy, this salad is good for 2-3 days after mixing which makes it great to bring in packed lunches for a couple days to the office or school.

Other Delicious Rice Salad Recipes

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