Receitas
Receitas veganas
Sprouted Wild Rice with Pistachios and Spring Vegetables

Sprouted Wild Rice with Pistachios and Spring Vegetables

Revisado por Editores de receitas do Reino UnidoAutoria de Editores de receitas do Reino UnidoPublicado originalmente 28 Jan 2026

Atende aos diretrizes editoriaisEst. 2 min tempo de leitura

Baixar
Baixar
PDF do artigo foi baixado
Compartilhar
Compartilhar
Link do artigo copiado para a área de transferência
Language
Language
Discussão
Versão em Áudio
Adicionar às fontes preferidas no Google

This vibrant sprouted wild rice salad with pistachios and spring vegetables is a celebration of fresh, seasonal textures. By sprouting the rice over a few days, you unlock a delicate Nuttiness and tender bite that pairs beautifully with sweet garden peas and julienned carrots. The addition of aromatic dill and chives creates a light, herbaceous profile, while the zesty lemon and mustard dressing provides a bright, sophisticated finish to this wholesome plant-based meal.

As a nutrient-dense vegan dish, this salad is an excellent choice for a restorative lunch or a sophisticated side dish for a spring gathering. The combination of protein-rich chickpeas and heart-healthy pistachios ensures it is as satisfying as it is colourful. It is a wonderful way to introduce raw, sprouted grains into your routine, offering a unique texture that is both crisp and satisfyingly chewy.

Ingredients for Sprouted Wild Rice with Pistachios and Spring Vegetables

190g / 200g wild rice (makes 275g sprouted rice)
2 tablespoons cold-pressed olive oil
2 tablespoons strong mustard
Grated zest of 1 organic lemon
2 colheres de sopa de suco de limão espremido na hora
1 colher de chá de xarope de bordo puro
Sal marinho fino
475ml / 300g shelled green peas
130g / 165g cooked chickpeas
4 spring carrots, julienned
1/3 cup / 7g chopped fresh chives
1/3 cup / 7g chopped fresh dill
1/3 cup / 40g raw pistachios, roughly chopped

How to make Sprouted Wild Rice with Pistachios and Spring Vegetables

Rinse the rice well, put it in a glass jar or bowl, and cover with fresh, pure water. Let soak on the countertop overnight.
In the morning, drain and rinse the rice; then cover it again with fresh water and put the jar in the fridge. Drain and rinse the rice at least twice per day for 2 to 3 days, until it has "bloomed"-some or all of the grains will have split open, and it should be tender enough to eat. Drain and rinse the sprouted rice and put it in a large bowl.
Whisk the olive oil, mustard, lemon zest and juice, and maple syrup together in a small bowl, adding a few pinches of sea salt. Pour half of the dressing over the rice and fold to coat. Stir the peas, chickpeas, carrots, and herbs into the rice.
In a dry skillet over medium heat, toast the pistachios until golden and fragrant, about 5 minutes (be careful not to burn them!). Add the toasted nuts to the salad. Pour the remaining dressing over and fold to combine.

Sirva.

Aviso Legal

Embora todos os esforços tenham sido feitos para garantir que as informações sejam precisas e atualizadas, as necessidades individuais podem variar e os requisitos dietéticos podem diferir com base nas condições de saúde pessoais. Sempre verifique os rótulos dos alimentos e as informações sobre alérgenos antes de preparar ou consumir qualquer receita. Se você tiver preocupações específicas de saúde, alergias, intolerâncias ou estiver seguindo uma dieta prescrita por um médico, procure orientação do seu médico, farmacêutico ou de um nutricionista registrado antes de fazer mudanças significativas na sua dieta ou estilo de vida.