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Wild Rice Salad with Chickpeas & Pickled Radish (DASH Diet-Friendly)

This vibrant wild rice salad is a nutrient-packed dish that aligns with the DASH diet, featuring heart-healthy ingredients like chickpeas, fennel, and walnuts.
The pickled radishes add a tangy crunch, while a light dressing enhances the natural flavors of this satisfying meal.
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Prep Time 20 minutes
Cook Time 45 minutes
Course Salad, Side Dish
Cuisine Mediterranean-inspired
Servings 4
Calories 310 kcal

Equipment

  • Medium saucepan
  • Large mixing bowls

Ingredients
  

For the Wild Rice

  • 1 cup water
  • 4 ounces (⅔ cup) wild rice
  • ¼ teaspoon kosher salt

For the Pickled Radish

  • 1 bunch radishes 6 to 8 small, thinly sliced
  • ½ cup white wine vinegar
  • ½ teaspoon kosher salt

For the Dressing

  • 2 tablespoons extra-virgin olive oil
  • 2 tablespoons white wine vinegar
  • ½ teaspoon pure maple syrup
  • ½ teaspoon kosher salt
  • ¼ teaspoon freshly ground black pepper

For the Salad

  • 1 15-ounce can no-salt-added or low-sodium chickpeas, rinsed and drained
  • 1 bulb fennel diced
  • ¼ cup walnuts chopped and toasted
  • ¼ cup crumbled feta cheese
  • ¼ cup currants or raisins as a substitute
  • 2 tablespoons fresh dill chopped

Instructions
 

Cook the Wild Rice

  • In a medium saucepan, bring the water, wild rice, and salt to a boil.
  • Cover, lower the heat, and let it simmer for about 45 minutes, or until the rice is tender.
  • Once cooked, fluff the rice with a fork and set it aside.

Prepare the Pickled Radish

  • In a bowl, mix the sliced radishes with vinegar and salt.
  • Let them sit for 15 to 30 minutes, stirring occasionally, to absorb the pickling flavors.

Make the Dressing

  • In a large bowl, whisk together the olive oil, white wine vinegar, maple syrup, salt, and black pepper until well combined.

Assemble the Salad

  • While the rice is still warm, add it to the bowl with the dressing and toss to coat evenly.
  • Stir in the chickpeas, diced fennel, walnuts, feta cheese, currants (or raisins), and fresh dill. Mix thoroughly.
  • Garnish with pickled radishes before serving.

Notes

DASH diet adaptation: This salad is naturally low in sodium and features heart-healthy fats. For an even lower sodium option, omit the feta cheese or use a reduced-sodium variety.
Make-ahead: Wild rice can be cooked in advance and stored in the fridge for up to 3 days. Pickled radishes last up to 2 weeks in an airtight container.
Substitutions: Raisins can replace currants for a similar sweet-tart balance. Almonds or pecans can substitute for walnuts.

Nutrition

Calories: 310kcalCarbohydrates: 36gProtein: 10gFat: 16gSaturated Fat: 3gCholesterol: 8mgSodium: 400mgPotassium: 415mgFiber: 7gSugar: 11gCalcium: 110mg
Keyword dash diet, DASH diet salad, easy healthy salad, heart-healthy salad, high-fiber salad, vegetarian DASH diet recipe, wild rice and chickpea salad
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