Wild rice, ginger and miso Salad

Not only does it have the umami salty-sweetness from the miso, soy sauce, and maple-based salad dressing, it’s also got six different kinds of vegetables and plenty of plant-based protein. This colourful salad is packed with flavour, nutrients and antioxidants and makes the perfect light, fresh dinner for spring.

Is wild rice healthy?

As a gluten free grain, wild rice can be a great protein-rich alternative to serving up gluten-containing grains or pasta at dinner time. One cup of cooked wild rice contains approximately 6.5 grams of protein. 

The dark purple-brown colour of wild rice indicates that it is rich in antioxidants - particularly alpha-lipoic acid, a type of fatty acid that helps to protect cells and nerves from free radical damage.[1]

With around 52 mg of magnesium per cup of cooked rice, wild rice can contribute significantly to your daily recommended magnesium intake of around 300-400 mg. Magnesium supports better sleep, eases muscle tension and can even reduce symptoms of mild anxiety.[2]

Chickpeas for gut health

Chickpeas are an excellent vegan protein source, with around 10 grams per cup. When you pair wild rice with chickpeas you’re also ‘protein combining’ which helps to boost the intake of a range of essential amino acids. Protein combining is a key strategy for getting adequate protein when following a plant-based diet.[3]

If you’re thinking that a salad might not be filling enough, chickpeas actually contain plenty of fibre too keep you feeling fuller for longer. Chickpeas are also a great source of prebiotic fibre, the type of fibre that helps to selectively feed the good bacteria in your gut.[4]

Is miso good for gut health and immunity?

Traditional fermented miso paste is a probiotic food that helps to support a healthy gut microbiome. With most of the immune system being housed in the gut, keeping up your intake of fermented foods can help to keep your immune system firing while supporting digestion.[5] 

Ingredients

Salad ingredients:

• 400 g tin chickpeas, drained and rinsed
• 1 tablespoon olive oil
• 1 teaspoon sea salt 
• 1/4 teaspoon garlic powder
• 1 bunch of broccolini (or 1/2 head broccoli)
• 1 cup black wild rice
• 1 cup kale, shredded
• 1/2 cup purple cabbage, shredded
• Lime juice from ½ a lime 
• 1/2 cup cucumber, diced
• 1/2 cup edamame beans
• 1/4 cup pumpkin seeds
• 1 spring onion, green part only

Dressing ingredients:

• 1/2 inch piece of ginger, skin peeled
• 1 garlic clove
• 1 teaspoon miso paste
• 1 tablespoon maple syrup
• 1 tablespoon tamari/soy sauce
• 1/4 cup almond butter
• Lime juice from ½ a lime 
• 1/4 cup water

Instructions

1. Pre-heat oven to 180C. Line a baking tray with baking paper.
2. Add the chickpeas to a bowl, and drizzle over 1 tbsp olive oil, 1/2 tsp sea salt and 1/4 tsp garlic powder. Mix well to coat the chickpeas, then transfer to the baking tray. Bake in the oven for 20 minutes. 
3. Remove the tray and add the broccolini. Drizzle over a little oil and return to the oven for 15 minutes. 
4. Cook wild rice to packet instructions. Once cooked allow to cool to room temperature (you can put it in the fridge to speed up the process).
5. Meanwhile, prepare the rest of the salad. Shred the kale and cabbage and add to a bowl. Squeeze over juice 1/2 lime and 1/2 tsp sea salt. Massage with your hands for a minute or until the kale and cabbage have broken down and softened.
6. Add in cucumber, edamame beans, pumpkin seeds and spring onion (keep a few to garnish), wild rice and toss to combine.
7. For the dressing, add everything into a blender/food processor, or you can add to a jar and blend with an immersion blender. Blend until smooth. 
8. To serve, add the salad into bowls, sprinkle over some crispy chickpeas, top with the roasted broccolini and drizzle over the dressing. Garnish with some pumpkin seeds, spring onion and chilli flakes.

Serves 2. 

References:

1. National Health and Medical Research Council. Updated April 2014, accessed October 2022 from https://www.nrv.gov.au/nutrients/magnesium
2. WedMD. Reviewed September 2020, accessed October 2022 from https://www.webmd.com/diet/health-benefits-wild-rice#:~:text=Research%20has%20shown%20that%20wild,essential%20for%20keeping%20cholesterol%20low.&text=Diabetes-,Wild%20rice%20is%20a%20good,Alpha%20Lipoic%20Acid%20(ALA).
3. Very Well Fit. Updated June 2022, accessed October 2022 from https://www.verywellfit.com/chickpeas-nutrition-facts-calories-and-health-benefits-4118486
4. Hussein H, et al. Annals of Agricultural Sciences 2020;65(1):45-58. 
5. Kumazawa T, et al. PLoS One 2018;13(12):e0208821.