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WIld Rice Mediterranean Bowls

Wild Rice Mediterranean Bowls

by Laura Harshbarger
These wild rice rainbow bowls pack so much nutrition and lots of yummy flavors and textures into one bowl! The delicious zingy Mediterranean inspired dressing gives them so much flavor!
5 from 4 votes
Prep and Cook (with 20 minutes idle time) 1 hr
Course Main Course
Servings 4


Wild Rice

  • 1 cup wild rice
  • 3 ½ cups water

Roasted Cauliflower

  • 1 small cauliflower, florets only
  • 2 teaspoons avocado oil
  • 1 teaspoon ground cumin
  • 1 teaspoon sumac, or sub paprika


  • 4 kale leaves
  • 1 teaspoon extra-virgin olive oil
  • 2 (15.5 ounce) cans chickpeas
  • 12 ounces cherry tomatoes
  • 1 cup red cabbage, finely sliced
  • 12 kalamata olives
  • 2 carrots, peeled and shredded
  • 2 medjool dates, sliced


  • ½ cup extra-virgin olive oil
  • 3 tablespoons lemon juice
  • 1 tablespoon red wine vinegar
  • 1 clove garlic minced
  • 2 teaspoons Dijon mustard
  • 1 teaspoon dried oregano
  • ½ teaspoon sea salt


  • Preheat oven to 400°F. Line a large baking tray with silicone liner or parchment.
  • Combine rice and water in a 3 quart sauce pan. Turn to high heat. Once at a rolling boil turn down to low (I turn to 2) and cover. Cook for 55 minutes with lid on. Once done, remove from heat, let sit for 5 minutes. If there is any remaining water, drain.
  • In a medium bowl, add two teaspoons avocado oil, sumac (or paprika) and cumin and stir. Add cauliflower florets and massage mixture in with your hands. Spread on prepared baking sheet and roast for 25-30 minutes.
  • While rice is cooking and cauliflower is roasting, make dressing. Combine dressing ingredients in a 16 oz jar and shake vigorously.
  • To massage kale, remove stem from kale leaves. Tear kale leaves into small pieces and add to same bowl the cauliflower was in. Add one teaspoon extra-virgin olive oil and massage for one minute.
  • Prepare all other veggies.
  • When rice and cauliflower are done, assemble bowls. Divide ingredients into four large bowls. Top with dressing and enjoy.
  • Leftovers will keep in the fridge up to five days. Store dressing separately and add just before eating. 
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