Ask DrGreene.AI your pediatric question
Colorful Emerald City Salad Recipe
This colorful Emerald City salad is inspired by the beautiful deli salad at Puget Consumer’s Co-op, Seattle’s beloved chain of natural foods grocery stores.
Recipe reprinted with permission from Feeding the Whole Family by Cynthia Lair.
Colorful Emerald City Salad Recipe Summary
- Cuisine: American
- Course: Salad
- Skill Level: Moderate
Ingredients
- 2 ¼ cups water or stock
- 1 tablespoon butter
- 1 teaspoon sea salt
- 1 cup wild rice (black; ½” long)
- ¼ cup lemon juice
- ¼ cup olive oil
- 1 clove garlic, minced
- ½ cup chopped fennel bulb, core removed
- ½ of a red or yellow pepper, diced
- ½ cup chopped red cabbage
- ½ cup chopped Italian parsley
- 2 cups very finely chopped dark leafy greens (6-7 leaves of chard, kale, or collards)
- Salt and pepper to taste
- Pecorino or gorgonzola cheese (optional)
Nutritional Information
- Calories: 116
- Protein: 2
- Fat: 9
- Sodium: 364
- Carbohydrates: 8
- Fiber: 1
- Sugar: 1
Directions
- Bring water or stock to a boil.
- Add butter, ½ teaspoon of the salt and rice.
- Bring to boil again, cover, lower heat and simmer 60-65 minutes.
- Check to see that all the water is absorbed by tipping the pan to one side.
- Combine lemon juice, olive oil, garlic and remaining ½ teaspoon of salt in a large serving bowl.
- Add fennel, red pepper, cabbage, parsley and then the greens.
- Once rice is fully cooked, cool until it quits steaming but is still warm, and then spread like a banket on top of the greens.
- When the rice cools to room temperature, toss rice, vegetables and dressing together.
- Taste the salad and adjust seasonings, some extra salt and/or lemon may be required.
- Garnish with cheese if desired.
Published on:
Get Dr. Greene's Wellness Recommendations
Our goal is to improve children's health by inspiring parents to become knowledgable partners who can work with their children's physicians in new and rich ways.