Parsnip, Spinach, Artichoke & Wild Rice Salad Recipe
A vibrant and nutritious salad combining earthy roasted parsnips, tender spinach, tangy chargrilled artichokes, and nutty wild rice, all brought together with a zesty lemon, mustard, and cumin dressing. Perfect as a light lunch or a flavorful side dish.
- Prep Time: 15 minutes
- Cook Time: 30 minutes
- Total Time: 45 minutes
- Yield: 4 servings 1x
- Category: Salad
- Method: Roasting
- Cuisine: Mediterranean
- Diet: Vegetarian
Ingredients
Scale
Salad
- 350g wild rice (use a mixture, or black rice works well)
- 200g parsnips (about 2 medium), peeled and cut into thin ribbons using a vegetable peeler
- 200g baby spinach, chopped
- 300g chargrilled artichokes in oil, drained and sliced
- small bunch of mint, leaves picked and finely chopped
Dressing and Seasoning
- 8 tbsp olive oil
- 2 tsp cumin seeds, crushed
- 2 lemons, juiced
- 2 tbsp Dijon mustard
- 1 tsp dried oregano
- Salt and pepper, to taste
Instructions
- Cook the Rice: Cook 350g of wild rice following the package instructions until tender, then drain well and set aside to cool slightly.
- Roast the Parsnips: Preheat the oven to 200°C (180°C fan) or gas mark 6. Toss the peeled and ribbon-cut 200g parsnips with 2 tablespoons of olive oil, season with salt and pepper, and sprinkle with half of the crushed cumin seeds. Spread them in a single layer on a baking sheet lined with baking parchment. Roast for 25-30 minutes, stirring halfway through, until golden and crisp.
- Prepare the Dressing: In a large bowl, whisk together the lemon juice from 2 lemons, 2 tablespoons Dijon mustard, the remaining cumin seeds, and 1 teaspoon dried oregano. Slowly drizzle in the remaining 6 tablespoons of olive oil while whisking continuously until the dressing is thick and emulsified. Season generously with salt and pepper.
- Combine Salad Ingredients: Add the cooked wild rice to the bowl with the dressing and stir well to coat the rice evenly.
- Fold in Greens and Artichokes: Gently fold in the chopped baby spinach, sliced chargrilled artichokes, and finely chopped mint leaves into the dressed rice mixture. Adjust seasoning to taste.
- Serve: Transfer the salad to a serving dish and scatter the roasted parsnip crisps on top for a delightful crunch. Serve immediately or at room temperature.
Notes
- For extra flavor, try toasting the cumin seeds lightly before crushing to enhance their aroma.
- If black rice is not available, wild rice or a wild rice blend works well as substitutes.
- Chargrilled artichokes can be replaced with marinated artichoke hearts if preferred.
- Leftover salad keeps well refrigerated for up to 2 days but is best enjoyed fresh to preserve texture.
Keywords: wild rice salad, parsnip salad, spinach salad, artichoke salad, roasted parsnips, healthy salad, vegetarian salad, Mediterranean salad
