This versatile wild rice, green bean and herb salad is packed full of nutrients. Serve it with poached salmon or even on its own for a healthy lunch. For a more substantial version, add 300g boiled new potatoes, cut into chunks.

Healthy wild rice salad


  • 250g wild rice
  • 200g green beans, trimmed
  • 1 small red onion, finely diced
  • 1 red pepper, finely diced
  • Handful parsley leaves, roughly chopped
  • Handful mint leaves, roughly chopped
  • Handful dill, chopped
  • Juice and jest of 1 lemon
  • 2 Tbsp extra virgin olive oil


Fill a saucepan with water, add the wild rice and bring to the boil. Simmer for 30-40 minutes, until tender and just beginning to split.

In a separate pan, blanch the beans: boil for 5 minutes, until just tender, then drain and refresh under cold running water. This will fix the green colour and prevent them from over-cooking.

To assemble the salad, mix the wild rice, beans, onion, diced pepper, herbs, lemon juice and the olive oil. Season to taste. Serve cold or at room temperature.