Quinoa and Wild Rice Salad With Ginger Sesame Dressing Recipe (2024)

FAQs

What's healthier, wild rice or quinoa? ›

Quinoa and wild rice are comparable in term of their nutritional benefits. Their vitamin and mineral contents are slightly different but one isn't necessarily healthier than the other. Eat both and get the best of both worlds.

One of the advantages of rice salad is its versatility. It can be seasoned with different ingredients that never bore the palate and provide a wide variety of nutrients. What's more, if prepared with the right ingredients, it can become a one-of-a-kind, health-friendly dish.

Flavor Profile: What does quinoa taste like? Now you know that quinoa is a seed that originated in the Andes and comes in three different colors, but let's talk about flavor. These pseudograins have a nutty undertone and an earthy aftertaste similar to brown rice. However, they have a soft yet slightly chewy texture.

Wild rice is a type of grain derived from grasses in the Zizania genus of plants. Compared with other types of rice, wild rice is significantly lower in carbs, with 32 grams of net carbs in each 1 cup (164 gram) serving of cooked wild rice ( 18 ). Plus, wild rice is brimming with health-promoting antioxidants.

Quinoa contains fewer calories and carbohydrates than white rice. Unlike rice, quinoa fibers help to lower cholesterol and control blood sugar levels. Unlike rice, quinoa reduces your blood fat levels after a meal called triglycerides.

Best: Black Bean-and-Avocado Salad

The beans are a good source of disease-fighting antioxidants, and they have protein and fiber, as well as energy-boosting iron. Avocado adds creaminess and fiber. Plus, its fats help your body take in nutrients, including heart-healthy lycopene.

Some of the most nutritious greens include spinach, kale, romaine, watercress, and arugula (see "Salad greens by the numbers"). They are rich in a combination of vitamins A, C, and K; several B vitamins (including folate); and potassium. But some greens aren't nutrient powerhouses.

Greens - Look for dark, leafy lettuces like romaine, spinach or arugula. If you have access to fresh herbs like basil, thyme, oregano or mint, they add zest and extra nutrients to your salad bowl.

I find that some of the best seasonings for quinoa are cumin, dried bay leaf, turmeric, and salt, and black pepper. I also love to flavor it with fresh garlic and herbs such as parsley, dill, and cilantro. You can add the seasonings of your choice into the pot at the same time with the liquid and cook it as directed.

Quinoa is a nutritious choice for people looking for plant-based protein sources—it's a complete protein, containing all nine of the essential amino acids. Plus, its dietary fiber may help improve your digestion. Likewise, its fiber and protein content can help make you feel more satiated than other grains.

Is quinoa meant to be eaten hot or cold? ›

Fluff with a fork and use as you would rice — it's great with stir-fry or cold in a salad. Quinoa can also be eaten as a warm breakfast cereal similar to oatmeal — just add the milk of your choice, maple syrup and some toppings.

Quinoa's got the carbs covered, so you'll likely want to add some additional protein (eggs, lentils, beans, tofu, chicken), a fat (olive oil, nuts, butter, cheese), and, ideally, some kind of fruit or vegetable (broccoli, berries, squash, spinach).

White, red, or black? They're pretty much all the same nutritionally—so go with what tastes best to you, says Lauren Harris-Pincus, MS, RDN, owner of Nutrition Starring You, LCC. White quinoa is the least bitter of the three, while red and black have a chewier texture that holds up better in cold dishes like salads.

Store cooked and cooled quinoa in a tightly sealed container in the refrigerator for 3 to 5 days or in the freezer for up to 2 months.

Quinoa contains fewer carbohydrates than white rice, and is a suitable option for those mindful of their carb intake. This makes quinoa an appealing choice for individuals following low-carb or ketogenic diets.

While both provide excellent sources of fiber and protein, farro tops the charts and offers almost double the value compared to the same size serving of quinoa.

Wild rice is a type of wheatgrass. Wild rice is healthier than brown or white rice because it has more dietary fiber and protein.

It's higher in protein than regular rice and contains several important nutrients and an impressive amount of antioxidants. What's more, eating wild rice regularly may improve heart health and lower your risk of type 2 diabetes.