2Food > Clean Eating Mango Wild Rice Salad

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Clean Eating Mango Wild Rice Salad

Prep Time: 15 min.
Cook Time: 60 min.
Total Time: 75 min.
Servings: 16

What you need

1 cup wild rice (uncooked)
3 cups vegetable broth
2 cups mango (chopped small)
1/2 cup red onion (chopped small)
1 cup walnuts (raw, chopped small)
1 tbsp. lemon zest
1 tbsp. lemon juice

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How to do it

1. In a large pot, bring the wild rice and vegetable broth to boil.

2. Reduce heat to a simmer and cook for about 1 hour (time can vary slightly by oven and temperature). The rice should be soft like regular rice when it's done.

3. Cool the rice in a large mixing bowl.

4. When completely cooled, mix in all the other ingredients and stir well to combine.

5. Serve as a side dish, or plant-based main course.

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Nutrition

Calories
100.48cal ( 5.02% of daily need)
Fat
4.96g ( 7.64% of daily need)
Saturated Fat
0.49g ( 3.03% of daily need)
Carbohydrates
12.74g ( 4.25% of daily need)
Sugar
3.88g ( 4.32% of daily need)
Cholesterol
0mg ( 0% of daily need)
Sodium
177.53mg ( 7.72% of daily need)
Protein
2.82g ( 5.64% of daily need)
Manganese
0.4mg ( 20.11% of daily need)
Vitamin C
8.82mg ( 10.69% of daily need)
Copper
0.19mg ( 9.69% of daily need)
Magnesium
31.93mg ( 7.98% of daily need)
Phosphorus
73.06mg ( 7.31% of daily need)
Folate
26.72µg ( 6.68% of daily need)
Vitamin A
320.72IU ( 6.41% of daily need)
Fiber
1.57g ( 6.27% of daily need)
Zinc
0.85mg ( 5.67% of daily need)
Vitamin B6
0.11mg ( 5.5% of daily need)
Vitamin B3
0.9mg ( 4.51% of daily need)
Potassium
118.46mg ( 3.38% of daily need)
Vitamin B1
0.05mg ( 3% of daily need)
Vitamin B2
0.05mg ( 2.75% of daily need)
Iron
0.46mg ( 2.53% of daily need)
Vitamin E
0.32mg ( 2.15% of daily need)
Vitamin B5
0.2mg ( 1.98% of daily need)
Calcium
13.24mg ( 1.32% of daily need)
Vitamin K
1.27µg ( 1.21% of daily need)
Selenium
0.79µg ( 1.13% of daily need)

Breakdown

Proteins
10.55%
Fat
41.79%
Carbs
47.66%
* Nutrition information is estimated based on the ingredients and cooking instructions as described in each recipe and is intended to be used for informational purposes only.

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