Warm Wild Rice Salad with Roasted Carrots, Griddled Zucchini, and Whipped Feta with Lemon and Mint
An original warm salad that combines firm-textured wild rice, gently spiced roasted carrots, griddled zucchini, quick-pickled red onion, and a whipped feta cream with lemon and fresh mint. Toasted pumpkin seeds finish the dish with a crunchy contrast.
Ingredients
- 180 g wild rice (enjuagado)
- 720 ml water (for cocer the arroz)
- 400 g carrots (peladas and cut a lo largo en mitades or cuartos)
- 300 g zucchini (en medias lunas gruesas or strips largas)
- 80 g red onion (en pluma fina)
- 160 g feta cheese (desmenuzado)
- 90 g plain Greek yogurt (for batir with the feta)
- 35 g pumpkin seeds (unsalted)
- 60 ml olive oil (divided)
- 45 ml lemon juice (divided)
- 2 g lemon zest (finely grated)
- 10 g fresh mint leaves (chopped, more algunas whole for terminar)
- 15 ml honey (for the aderezo and the encurtido quick)
- 30 ml red wine vinegar (for the onion)
- 2 g ground cumin (divided)
- 2 g sweet paprika
- 7 g salt (or to taste, divided)
- 2 g black pepper (freshly ground, divided)
Nutrition facts
per serving
Approximate nutritional information. Estimated from the recipe’s ingredients and amounts, using standard reference nutrition values. It may vary with brands, sizes and cooking method. For guidance only; not a substitute for medical or dietary advice.
Allergens
Instructions
- 1
Preheat the oven to 220 °C / 425 °F.
- 2
Place the wild rice and water in a medium saucepan. Bring to a boil, reduce to a gentle simmer, cover, and cook for 40 minutes, or until the grains are tender and split slightly open. Drain if needed and keep warm.
- 3
While the rice cooks, combine the red onion with 1 tablespoon lemon juice, the red wine vinegar, 1 teaspoon honey, and a pinch of salt. Let it stand for 15 minutes to lightly pickle.
- 4
Place the carrots on a baking tray. Add 2 tablespoons olive oil, the sweet paprika, 1/2 teaspoon ground cumin, 1/2 teaspoon salt, and a little black pepper. Toss well and roast for 25 to 30 minutes at 220 °C / 425 °F, until tender and browned at the edges.
- 5
Heat a grill pan or griddle over medium-high heat. Toss the zucchini with 1 tablespoon olive oil, the remaining 1/2 teaspoon ground cumin, a pinch of salt, and black pepper. Cook for 3 to 4 minutes per side until marked and tender.
- 6
Toast the pumpkin seeds in a small skillet over medium heat for 2 to 3 minutes, stirring often, until fragrant. Remove from the heat.
- 7
In a small processor or using a hand mixer, blend the feta cheese, Greek yogurt, lemon zest, 1 tablespoon lemon juice, 1 tablespoon olive oil, and the chopped mint until thick and spreadable.
- 8
In a large bowl, whisk together 1 tablespoon olive oil, the remaining 1 tablespoon lemon juice, the remaining 2 teaspoons honey, and a pinch of salt and black pepper. Add the warm wild rice and toss so it absorbs the dressing.
- 9
Transfer the dressed rice to a platter or divide among plates. Arrange the roasted carrots, griddled zucchini, and drained pickled red onion on top. Add dollops of whipped feta and finish with the toasted pumpkin seeds and a few fresh mint leaves.
- 10
Serve the salad warm right away to enjoy the contrast between the hot rice, the browned vegetables, and the cool whipped feta cream.
Chef tips
For a more elegant presentation, spread the whipped feta on the plate first, then add the rice and vegetables on top. The wild rice can be cooked ahead and gently reheated with a spoonful of water.
Substitutions
You can replace wild rice with a brown and wild rice blend. Mint can be swapped for dill or parsley. If you do not have pumpkin seeds, use toasted sunflower seeds. For a brighter finish, add a little extra lemon zest at the end.
What I used to make it
Generic kitchen tools that work for this recipe. You don’t need to buy anything to make it.
Illustrative imageNinja Professional BL610 Blender
Smoothies, sauces and soups
- Smoothies, sauces and soups
- Easy-to-wash jar
- Check the power and jar size
Illustrative imageCosori Pro LE 5 Qt Air Fryer
Browning and baking with little oil
- Browns food with very little oil
- Handy for vegetables, chicken and reheating
- Check the basket capacity
Illustrative imageT-fal Ultimate Hard Anodized 12" Non-Stick Pan
Eggs, omelets and stir-fries
- Eggs and omelets that don’t stick
- Comfortable, sturdy handle
- Use wooden or silicone utensils
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