Dishing Out Health

delicious, nutritious recipes

  • HOME      
  • ABOUT    
  • Recipes
  • FAVORITES
    • Food Photography
    • Kitchen Essentials
  • CONTACT   
  • WORK WITH ME

Wild Rice and Bean Salad with Red Pepper Miso Dressing

July 5, 2018 By dishingouthealth 1 Comment

Wild rice and bean salad with cherry tomatoes, chickpeas, and a zingy roasted red pepper miso dressing. This summery salad is hearty, chock-full of peak-season produce, and perfect for both entertaining and easy weekday meals. Wild Rice and Bean Salad with Red Pepper Miso DressingFor the days when it’s nearing 100°F and you’re craving something fresh and produce-driven, yet still filling and sustainable, consider this salad your summer savior. It’s loaded with fiber and even packs a decent punch of plant-based protein.

It’s also highly customizable—use any leafy green you have on hand and switch out any one of the toppers for whichever produce items you have in abundance. Wild Rice and Bean Salad with Red Pepper Miso DressingWild rice has a nutty flavor and adds nutritious heft to light summer salads like this one. Like brown rice, wild rice retains its outer bran layer, making it a healthier (and more flavorful) alternative to white rice.

The sweetness of the green beans and acidity of the tomatoes provide the perfect counter to the earthy rice. It’s also the ultimate texture mashup, hitting every end of the spectrum from juicy and snappy to dense and chewy. Wild Rice and Bean Salad with Red Pepper Miso DressingNow onto the real star of the show here: the dressing! For a short ingredient lineup, this combination makes for a total flavor fiesta. It’s a simple mix of jarred roasted red peppers (a pantry staple over here), white miso paste, olive oil, lemon juice, and a touch of sugar to balance the flavors. The miso paste adds a blast of umami and makes this dressing truly addicting.

But it’s great for far more than just salads. Drizzle it over grilled fish, grain bowls, scrambled eggs, or anything in need of a zingy upgrade.Wild Rice and Bean Salad with Red Pepper Miso DressingEasy, nutritious, make-ahead friendly, and incredibly tasty, this salad is firing on all cylinders.

Save Print
Wild Rice and Bean Salad with Red Pepper Harissa Dressing
Author: Jamie Vespa MS, RD
Recipe type: Main
Prep time:  15 mins
Cook time:  5 mins
Total time:  20 mins
Serves: 4 servings
 
Wild rice and bean salad with cherry tomatoes, chickpeas, and a zingy roasted red pepper miso dressing. This summery salad is hearty, chock-full of peak-season produce, and perfect for both entertaining and easy weekday meals.
Ingredients
  • ½ cup jarred roasted red peppers, drained
  • 3 Tbsp., plus 2 tsp. extra-virgin olive oil
  • 1 Tbsp. fresh lemon juice
  • 2 tsp. white miso paste
  • 1 tsp. sugar
  • ½ tsp. sliced garlic
  • ¼ tsp. freshly ground black pepper
  • 12 oz. fresh green beans, trimmed
  • ¼ tsp. kosher salt
  • 6 cups chopped lettuce of choice
  • 1 cup canned chickpeas, rinsed and drained
  • 1 pint cherry tomatoes, halved
  • 1 cup cooked wild rice*
Instructions
  1. Combine roasted red peppers, 3 Tbsp. of the oil, lemon juice, miso paste, sugar, garlic, and black pepper in a blender; blend until smooth. Set aside.
  2. Heat remaining 2 tsp. oil in a large skillet over medium-high heat. Add green beans; cook 4 to 5 minutes, tossing occasionally, until crisp-tender. Season with salt. Set aside to slightly cool. Slice in half at a diagonal.
  3. Divide lettuce evenly among 4 bowls. Top evenly with chickpeas, tomatoes, and wild rice. Drizzle dressing evenly over each salad.
Notes
If cooking wild rice (as opposed to using pre-cooked microwave bags such as Uncle Ben's), you'll want to season the cooking water with salt, or alternatively, cook the rice in vegetable broth.
3.5.3251

 

Share on Tumblr

Filed Under: Heart-Healthy, Low Glycemic, Low Sodium, Main Course, Vegetarian Tagged With: dinner, miso, rice, salad, summer, tomatoes, vegan, vegetarian

« 30 Minute Zucchini Pesto Pasta with Buttery Mushrooms
Grilled Salmon with Strawberry-Scallion Tapenade »

Comments

  1. The Modern Proper says

    July 6, 2018 at 4:53 pm

    I need this sauce in my life. And this salad… but man, that sauce sounds so delicious!

    Reply

Leave a Reply Cancel reply

Your email address will not be published. Required fields are marked *

Rate this recipe:  

Welcome!

I'm Jamie; a Registered Dietitian, recipe developer, and food journalist serving up delicious, nutritious recipes.
Read More…

  • Email
  • Facebook
  • Instagram
  • Pinterest
  • RSS
  • Twitter

Recipe Categories

Archives

Never miss a recipe!

Subscribe for email updates!

Recent Posts

  • 30 Minute Golden Rice Pilaf
  • Healthy Baked Red Velvet Donuts
  • Spiced Lentil Burgers with Tahini Slaw (Vegan)
  • Slow Cooker Vegetarian Tikka Masala
  • Tuna Melts with Quick-Pickled Fennel

Featured Posts

Raw Chocolate Coconut Cashew Bars | dishingouthealth.com
Mushroom and Quinoa Stuffed Acorn Squash
Almond Flour Carrot Cake Scones (gluten free, dairy free) | dishingouthealth.com
Slow Cooker Sweet Potato and Lentil Tikka Masala (Vegan)
Gluten-Free Lemon Blueberry Greek Yogurt Cake
Quinoa Power Bowls
Privacy Policy

Let’s Connect!

I'm Jamie - A Registered Dietitian, recipe developer, and full-fledged foodie inspiring you to live deliciously. More About Me...

  • Email
  • Facebook
  • Google+
  • Instagram
  • Pinterest
  • RSS
  • Twitter
30 Minute Golden Rice Pilaf
Healthy Baked Red Velvet Donuts
Spiced Lentil Burgers with Tahini Slaw (Vegan)
Slow Cooker Vegetarian Tikka Masala
Tuna Melts with Quick-Pickled Fennel
30 Minute Loaded Quinoa Taco Salad

Copyright © 2019 · dishingouthealth.com · ·