Sprouted Wild Rice & Beet Salad

12 2880 380
Ingredients Minutes Calories
Prep Cook Servings
48 h 0 min 4
Sprouted Wild Rice & Beet Salad
Health Highlights


1 cup Wild rice, dry (soaked for 2-3 days)
6 beet(s) Beets, raw (in various colours if possible)
1/3 cup hulled Sunflower seeds (soaked overnight)
1/3 cup Parsley, fresh (leaves only, chopped)
1/3 cup Mint, fresh (leaves only, chopped)
1 small Red onion (sliced, optional)
1/2 cup Alfalfa sprouts (optional)
2 tbsp Olive Oil, Extra Virgin
1 tbsp Apple cider vinegar
1 tsp Maple syrup, pure (or raw honey)
1 1/2 tbsp minced Ginger root
1 pinch Salt


Rinse rice well and place in a glass jar or bowl with fresh, pure water. Let soak outside of the fridge overnight. In the morning drain and rinse the rice, then cover with fresh water and put in the fridge. Drain and rinse the rice at least twice per day for 2-3 days until the rice has “bloomed” – some or all of the grains will have split open, and it should be tender to eat.

Once you have sprouted the rice, drain and rinse and place in a large bowl. Whisk oil, vinegar, maple syrup, ginger and salt together to make a dressing. Then pour half over the rice and fold to coat.

Peel beets. Using a mandolin or shape knife, slice beets into thin rounds. Place in the bowl with rice and remaining ingredients. Pour the rest of the dressing over and toss. Garnish with sprouts and mint flowers, if you have some. Serve immediately.

Note: if your rice remains crunchy and none of the grains split after 3 days, your rice might be too old for the sprouting method. Instead, simply boil the rice you’ve tried to sprout, and it should cook in 15-20 minutes. Then buy some new rice and make sure to check the packing and expiry dates before purchasing to ensure freshness. Give it another shot!

Nutrition Facts

Per Portion

Calories 380
Calories from fat 133
Calories from saturated fat 17.4
Total Fat 14.8 g
Saturated Fat 1.9 g
Trans Fat 0.0 g
Polyunsaturated Fat 5.8 g
Monounsaturated Fat 6.2 g
Cholesterol 0
Sodium 141 mg
Potassium 740 mg
Total Carbohydrate 55 g
Dietary Fiber 8.5 g
Sugars 19.4 g
Protein 10.5 g

Dietary servings

Per Portion

Grain 1.2
Meat Alternative 0.4
Vegetables 2.2

Energy sources


Meal Type(s)