The Best Wild Rice Salad with Mushrooms

A recipe that allows you to enjoy the fresh flavors of mushrooms and wild rice, and it’s packed with nutrients to help keep you healthy and energized! A side dish recipe, so good, that I know you will want to make this wild rice salad recipe for all your holiday gatherings.

Wild Rice Salad with Mushrooms (Quick Holiday Side Dish)

If you ever run out of holiday side dish recipes, then this is the perfect quick recipe to make this Christmas.

I was inspired by my other festive holiday side dish recipes. I love creating a new holiday side dish recipe every year. Try my healthy, vegan Baked Scalloped Potato Casserole or my Sweet Potato Rounds recipe.

Mushroom & Wild Rice Salad

It’s so good, I know you will want to make this wild rice salad for every holiday meal.

INGREDIENTS

• 1 cup wild rice
• 8 cups water
• 1 pound portobello mushrooms, baby
• 1/2 sweet onion
• 2 tablespoons dill, fresh, chopped
• 2 tablespoons parsley, fresh, chopped
• 2 tablespoons thyme leaves, fresh, chopped
• 1 lemon
• 1 tablespoon olive oil
• salt to taste

DIRECTIONS

1. Bring water to boil. Pour rice into boiling water. Reduce heat to simmer and cover with lid. Cook for 45 minutes. Wild rice should be chewy in texture.
2. Preheat oven to 350°F.
3. Cut off stems and quarter each mushroom.
4. Dice onion into small pieces.
5. Chop dill, parsley, and thyme into fine pieces.
6. Cut lemon into wedges.

Make

1. Add mushrooms and onions into mixing bowl.
2. Add olive oil and toss together until mushrooms and onions are completely coated.
3. Add mushrooms and onions onto baking sheet.
4. Bake for 15 to 20 minutes, or until mushrooms and onions are slightly browned.
5. Toss wild rice, mushrooms, onions, dill, parsley, and thyme together to complete salad.
6. Add salt and pepper to taste, and serve with lemon wedge.

The Benefits Of Eating Mushrooms

There are so many health benefits that eating mushrooms provides. Here are 7 ways to incorporate mushrooms into your diet can help your health.

1. Contain antioxidants that can help protect against cell damage.

Mushrooms contain polyphenols and carotenoids, which can help protect the body against free radical cell damage.

2. Good source of fiber.

Yes, mushrooms are a good source of fiber. Fiber is great to keep your heart healthy, and helps stabilize blood sugar levels.

3. Good source of vitamins and minerals.

Portobello mushrooms are rich in copper and selenium. Copper is important for your body to form connective tissue, and most importantly to help metabolize iron.

Selenium helps your body produce thyroid hormones and regulates your immune system. So in the winter, eat those mushrooms to boost your immunity.

Also, high in B vitamins like B3 and B2, which helps regulate blood pressure, metabolism, and increase energy production.

4. Low in calories and fat.

Mushrooms are low in fat and calories. One cup of portobello mushrooms contains 18 calories and 0.3 grams of fat.

5. May boost your immune system.

Mushrooms have been shown to stimulate the immune function within the body. Think of them like a supercharged boost to your white blood cells.

6. Mushrooms are Great for Gut Health

Polysaccharides such as chitin, hemicellulose, α- and β-glucans, mannans, xylans and galactans are a source of prebiotic fiber (food) for our good gut bacteria (1).

What is Wild Rice?

Wild rice is not a true rice, but it’s actually a grass. It is a nutrient-dense, gluten-free grain option. It’s not technically a grain, but makes a great substitute when you want to make a hearty grain-like side dish.

It has more protein per serving than brown rice. Wild rice is also rich in antioxidants and minerals like magnesium and phosphorus.

It has a chewy texture and nutty flavor, which makes it an excellent addition to many recipes. Wild rice blends are also available for those who want to enjoy the benefits of this nutritious grain, without the hassle of finding plain wild rice

Enjoy This Wild Rice Salad with Mushrooms Side Dish This Holiday Season!

If you make this quick side dish recipe, let me know in the comment section below. Wild rice salad with mushrooms will become your new favorite mushroom recipe. Let me know if you make this recipe today.

I would also love to hear what you think, or take a photo and tag me @Eat_Your_Nutrition on Instagram. I love seeing your photos. #EatYourNutrition #LauraVillanueva

REFERENCES:

1. Singdevsachan, S.K., Auroshree, P., Mishra, J., Baliyarsingh, B., Tayung, K., & Thatoi, H. (2016). Mushroom polysaccharides as potential prebiotics with their antitumor and immunomodulating properties: A review. Bioactive Carbohydrates and Dietary Fibre, 7, 1-14.

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