This vegan wild rice bowl combines nutty wild rice with roasted beets, crisp corn, seasoned chickpeas, fresh spinach and tangy pickled red onion, finished with a bright herb-lemon yogurt dressing.
About the Recipe
Wild rice offers a pleasing chew and a toasty, nutty note that makes it an excellent base for balanced bowls. Here it’s paired with tender roasted beets, roasted corn and chickpeas, leafy spinach, quick pickled red onion and a creamy herb-lemon yogurt sauce for a meal that’s vibrant, filling and nutritious.
Key highlights:
- Vegan and gluten-free as written.
- Ready in about 45–55 minutes, depending on rice cooking time.
- Bold, layered flavors and varied textures.
- Great for meal prep — tastes good warm or chilled.
- Approximately 23 g protein and 15 g fiber per bowl when prepared as directed.
Ingredients
Below is a summary of ingredients and suggested swaps. See the recipe card for exact measurements and step-by-step instructions.
What you’ll need and possible substitutions:
- Wild rice: Any wild rice or wild rice blend works. Substitute quinoa, farro, brown rice or another whole grain if preferred.
- Beets: Roast beets for sweetness and color, or grate raw beets to serve uncooked. Sweet potatoes or carrots can be used instead.
- Corn: Fresh, frozen or canned corn all work. Roasting brings a bit of char and extra flavor.
- Chickpeas: Canned chickpeas are convenient; drain and rinse before roasting. For more protein, add tofu or tempeh.
- Spinach: Baby spinach is used here; swap arugula or massaged kale if you prefer a peppery or heartier green.
- Red onion: Thin-sliced and quick-pickled for tang. White or shallot can substitute.
- Yogurt: Use unsweetened plain plant-based yogurt (coconut, soy, oat). Choose a mild variety so it doesn’t overpower the dressing.
- Herbs: Parsley and cilantro are suggested; dill, basil or mint can be swapped or combined.
- Flavorings: Lemon juice, garlic and a touch of maple syrup round out the dressing. White or wine vinegar can be used for pickling the onion.
Variations
These bowls are very adaptable. Try any of the ideas below to suit your tastes or pantry.
- Different dressings: Swap the herb-yogurt for a tahini-based dressing, miso-tahini, or a maple-dijon vinaigrette.
- Extra vegetables: Add cherry tomatoes, shredded red cabbage, avocado or cucumber for freshness and color.
- Crunch and seeds: Use sunflower seeds, pumpkin seeds, chopped almonds, pecans or walnuts for texture.
- Sweet additions: Dried cranberries or raisins add a pleasant sweetness—toss them into the rice near the end of cooking or sprinkle on top.
- Protein boost: Add crispy baked tofu or tempeh for more protein.
- Shortcuts: Skip roasting corn and chickpeas — add them straight to the bowl — or grate raw beets to avoid using the oven.
How to Make Wild Rice Bowls
The recipe breaks down into simple steps: cook the rice, quick-pickle the onion, roast beets (and optionally corn and chickpeas), blend the dressing, then assemble. Use the recipe card for full quantities and timing.
Step 1: Cook wild rice according to package directions until tender and fluffy.
Step 2: Place thinly sliced red onion in a bowl with vinegar, a pinch of salt and enough boiling water to cover. Let it sit to quick-pickle while you prepare the rest.
Step 3: Slice and toss beets with a bit of oil, salt and pepper. Roast evenly on a baking sheet at 400°F (about 200°C) until tender, roughly 30–40 minutes.
Step 4: On a separate sheet, toss corn and chickpeas with a small amount of oil, salt and pepper. Add to the oven after the beets have roasted 15–20 minutes and roast for about 15–20 minutes until golden.
Step 5: Blend the dressing: plant-based yogurt, lemon juice, fresh herbs, garlic and a touch of maple syrup. Process until smooth and season to taste with salt and pepper.
Step 6: Divide spinach, cooked rice, roasted corn and chickpeas, beets and pickled onion among bowls. Drizzle with the herb-lemon yogurt dressing and sprinkle with seeds if using.
FAQs
Store assembled bowls in airtight containers in the refrigerator for up to 4 days. If reheating, keep the dressing and pickled onions separate and add them after warming. If eating cold, you can assemble everything together but storing dressing separately will preserve texture best.
Yes, this recipe is gluten-free as written. If you substitute farro or another wheat-based grain, it will no longer be gluten-free.
Absolutely. Brown rice, white rice, quinoa or farro all make good substitutes depending on your preference and timing.
More Rice Bowls
- Spicy Vegan Gochujang Tofu Rice Bowls
- Sriracha Tofu Brown Rice Bowls
- Teriyaki Chickpea Rice Bowl
- Broccoli Brown Rice Bowl
Wild Rice Bowl
Ingredients
For the Bowls
- 1 cup wild rice or wild rice blend, rinsed
- 4 medium beets
- 2 1/2 tsp olive oil, divided
- salt and pepper
- 1/2 red onion, thinly sliced
- 1/4 cup vinegar
- 2 cups corn
- 1 can chickpeas (19 oz), drained and rinsed
- 4-6 cups baby spinach
- 4 tbsp raw sunflower seeds (optional)
For the Dressing
- 1 cup unsweetened coconut yogurt
- 1/4 cup lemon juice
- 1/2 cup lightly packed fresh parsley
- 1/2 cup lightly packed fresh cilantro
- 2 cloves garlic
- 2 tsp maple syrup
- salt and pepper
Instructions
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Preheat oven to 400°F (200°C). Bring water to a boil for the quick-pickled onions.
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Cook wild rice according to package directions.
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Place thinly sliced red onion in a container with vinegar and a pinch of salt, then pour boiling water over until submerged. Set aside to pickle briefly.
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Scrub beets, trim ends and slice into 1/4-inch pieces. Toss with oil, salt and pepper, spread on a baking sheet and roast until tender, about 30–40 minutes.
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Toss corn and drained chickpeas with 1/2 tsp oil, salt and pepper. Add to the oven when beets have cooked 15 minutes and roast for about 20 minutes until golden.
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Blend dressing ingredients in a mini food processor or blender until smooth. Adjust seasoning with salt and pepper.
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Assemble bowls: divide spinach, cooked wild rice, roasted corn and chickpeas, beets and pickled onion among 4 bowls. Drizzle with dressing and top with optional seeds.
Notes
Store bowls up to 4 days in airtight containers. If reheating, keep dressing and pickled onions separate and add them after warming. Make wild rice, dressing and roasted beets ahead and refrigerate to streamline assembly.
Nutrition
Calories: 523kcal,
Carbohydrates: 85g,
Protein: 23g,
Fat: 13g,
Fiber: 15g
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