Wild Rice and Artichoke Salad

Wild Rice and Artichoke Salad
Wild Rice and Artichoke Salad

With the weather getting cooler, and the days getting shorter adding more cooked and grounding foods to your diet can be very comforting. In Ayurvedic medicine, fall is a time for nurturing and grounding foods which can mean including some cooked whole grains into your diet. If you love eating raw food, but feel that the addition of some nutrient dense cooked foods will serve you during this seasonal transition, then this salad is for you.

Why Soak Grains Before Cooking?

You will notice that this recipe asks you to soak your wild rice before you cook it. The reason that we recommend doing this is because grains contain a compound called phytic acid. What phytic acid does is it binds to minerals like calcium, magnesium, copper, iron and zinc and inhibits your body from properly absorbing them. Soaking your grains before you cook them helps to remove this phytic acid, allowing the minerals the grains contain to be more readily absorbed by your body.

The other amazing benefit of soaking your grains before cooking them is that during the process the enzymes and helpful bacteria will begin to break down starches, complex protein structures and tannins, which will make digesting your grains even easier after cooking.


  • 1 cup dry wild rice, soaked over night and rinsed
  • 1/2 cup whole cherry tomatoes
  • 1/2 cup artichoke hearts
  • 4 olives, pitted and chopped
  • 2 cups spring mix or greens of choice
  • drizzle balsamic vinegar


1. Place your wild rice in a pot with 3 cups of water. Bring to a boil and then reduce the heat to medium.

2. Allow your wild rice to cook until tender, about 35-45 minutes.

3. In a pan over medium heat, lightly sauté your artichoke hearts, cherry tomatoes and olives in a little water. Cook until slightly warmed through.

4. When your rice is tender drain any excess liquid away.

5. Place your spring mix or greens of choice into the centre of a plate.

6. Layer your wild rice and sautéed tomatoes, artichoke hearts and olives on top.

7. Drizzle with your balsamic vinegar. Enjoy!



Sheleana Aiyana