Sprouted Wild Rice and Beet Salad with Ginger Dressing

This recipe comes from chef Sarah Britton on www.rawfoodrecipes.com.

This salad by Sarah Britton of My New Roots includes an absolute rainbow of fresh vegetables featuring Chioggia beets, purple onion and fresh herbs with sprouted sunflower seeds and wild rice. The dressing is a stripped down but ultra yummy combination of cold pressed olive oil, acv, raw honey or maple syrup, and minced ginger. The wild rice adds a great chewy texture and additional b-vitamins, protein, iron, calcium, potassium and zinc and also makes the salad much more hearty. Wild rice is actually not a grain at all but a seed and is gluten free. Enjoy this salad for dinner tonight!



1 cup / 160g raw wild rice, soaked for 2-3 days (will yield about 2-3 cups)

6-8 small beets in various colours, if possible.
1/3 cup sunflower seeds, soaked overnight
1/3 cup each parsley and mint, leaves only, chopped
a couple spring onions or 1 small red onion, sliced
sprouts to serve, if desired

2 Tbsp. cold-pressed olive oil
1 Tbsp. apple cider vinegar
1 tsp. maple syrup or raw honey
1 ½ Tbsp. minced ginger
pinch of salt to taste


1. 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.
2. Once you have sprouted the rice, drain and rinse and place in a large bowl. Whisk dressing ingredients together, then pour half over the rice and fold to coat.
3. Peel beets. Using a mandoline 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!


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