Parsnip, Spinach, Artichoke & Wild Rice Salad Recipe
A vibrant and wholesome Parsnip, Spinach, Artichoke & Wild Rice Salad featuring roasted parsnip ribbons, nutty wild rice, tangy lemon-mustard dressing, and fresh herbs, perfect as a light meal or side dish with Mediterranean-inspired flavors.
- Prep Time: 15 minutes
- Cook Time: 35 minutes
- Total Time: 50 minutes
- Yield: 4 servings 1x
- Category: Salad
- Method: Roasting
- Cuisine: Mediterranean
- Diet: Vegetarian
Ingredients
Scale
Main Ingredients
- 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
- 8 tbsp olive oil
- 2 tsp cumin seeds, crushed
- 2 lemons, juiced
- 2 tbsp Dijon mustard
- 1 tsp dried oregano
- 200g baby spinach, chopped
- 300g chargrilled artichokes in oil, drained and sliced
- small bunch of mint, leaves picked and finely chopped
- Salt and freshly ground black pepper, to taste
Instructions
- Cook the wild rice: Prepare the wild rice according to the package instructions, usually by boiling it in water until tender. Once cooked, drain well and set aside to cool slightly.
- Roast the parsnips: Preheat your oven to 200°C (180°C fan)/Gas mark 6. Toss the peeled and ribboned parsnips with 2 tablespoons of olive oil, season with salt and pepper, and sprinkle with half of the crushed cumin seeds. Arrange them in a single layer on a baking sheet lined with parchment paper. Roast for 25-30 minutes, stirring halfway through, until the parsnips are golden brown and crisp.
- Make the dressing: In a large bowl, whisk together the lemon juice, Dijon mustard, remaining cumin seeds, and dried oregano. Slowly drizzle in the remaining 6 tablespoons of olive oil while whisking continuously to create a thick, emulsified dressing. Season generously with salt and pepper.
- Combine salad components: Add the cooked wild rice to the dressing and toss to coat evenly. Then fold in the chopped baby spinach, sliced chargrilled artichokes, and finely chopped mint leaves. Taste and adjust seasoning if needed.
- Serve: Just before serving, scatter the roasted parsnip crisps on top of the salad to add a crunchy texture and a burst of flavor.
Notes
- You can substitute black rice for wild rice if unavailable; it provides a similar texture and flavor.
- For extra protein, consider adding some toasted nuts or seeds like almonds or pumpkin seeds.
- The salad can be served warm or at room temperature, making it ideal for meal prep or picnics.
- If you prefer a milder cumin flavor, toast the seeds lightly before crushing.
- To keep the parsnips crispier, add them just before serving rather than mixing them into the salad.
Keywords: wild rice salad, parsnip salad, roasted parsnips, spinach salad, artichoke salad, Mediterranean salad, healthy salad, vegetarian recipe
