This winter salad is full of bright colors to cheer you up on a gloomy day. The recipe features wild rice and two kinds of apple, both great sources of fiber and antioxidants. Sunflower seeds add even more nutrition, as these tiny seeds are packed full of Vitamin E, magnesium, and protein. The salad gets its color from rainbow chard, a great source of calcium, iron, Vitamin C, and antioxidants. Tossed with a simple vinaigrette dressing, this salad is perfect as a stand-alone meal at lunchtime or as a starter salad before the main dish.
Makes 4 – 6 servings.
- 2-1/2 cups water, lightly salted
- 1 cup wild rice, uncooked
- 1 bunch rainbow chard, washed
- 1 large granny smith apple, cubed
- 1 large pink lady apple, cubed
- 1/2 cup raw sunflower seeds
- 1/4 cup golden balsamic vinegar
- 1/4 cup extra virgin olive oil
- 1 teaspoon sea salt
- 1 teaspoon ground black pepper
- To cook the wild rice, bring 2-1/2 cups lightly salted water to a boil in a medium-sized saucepan. Add rice, bring back to a full boil, then cover and reduce heat to simmer. Cook covered for about 60 to 65 minutes. When finished, the rice should appear split with the white center exposed. While rice is cooking, prepare the chard greens.
- To prepare chard greens, remove the tough stems and ribs. Chiffonade the greens (i.e., cut into thin ribbons) and very thinly slice a few of the stems, then add both to a large bowl and mix in the cubed apples. Cover with the hot wild rice and allow rice to cool, slightly wilting the greens. Mix in sunflower seeds.
- To prepare the vinaigrette, whisk together vinegar, oil, salt, and pepper. Toss with chard greens, wild rice, apples, and sunflower seeds. Serve at room temperature.
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