Recipe: Shalane Flanagan's Wild Rice and Edamame Salad
You have about zero chance of keeping up with this elite runner on the race course. But you can in the kitchen.
Rice gets a bad rap, often traded in at restaurants for double vegetables or substituted with quinoa at home. In her new cookbook, Run Fast, Eat Slow, Olympic marathoner Shalane Flanagan endorses the grain as part of an athletic lifestyle. She and co-writer Elyse Kopecky explain that rice, when combined with a legume (like the edamame in this recipe), offer all nine essential amino acids, which means it's a good source of vegan protein. This salad is well-suited as a post-workout dish, or during a marathon picnic with friends. Choose wild rice that's colorful; Canadian researchers found that black, blue, pink, purple and red grains contain anthocyanins, the same type of antioxidants that are found in blueberries. This recipe has some built-in flexibility, so you can toss in any chopped seasonal vegetables that catch your eye, as well as a protein like shredded chicken or flaked salmon, for a one-bowl lunch.
- 2/3 cup extra virgin olive oil
- ½ cup apple cider vinegar
- 2 tablespoons Dijon mustard
- 1 shallot, minced
- ¾ teaspoon fine sea salt, divided, plus more to taste
- ¼ teaspoon freshly ground black pepper, plus more to taste
- 1 cup wild rice, rinsed
- 3 cups stemmed, loosely packed, finely chopped kale
- 1 cup frozen shelled edamame, cooked according to package directions
- 6 radishes, diced
- 3 carrots, grated
- 6 scallions, white and green parts, thinly sliced
In a lidded jar, shake together oil, vinegar, mustard, shallot, ¼ teaspoon salt and ¼ teaspoon pepper until fully emulsified.
In a large saucepan over high heat, bring 4 cups water and remaining ½ teaspoon salt to a boil; add rice, reduce heat to low, cover and simmer until the rice grains burst open and are soft and chewy, 35 to 40 minutes.
Drain rice, transfer to a large salad bowl and toss with half the dressing; allow the rice to cool fully, then toss to combine with kale, edamame, radishes, carrots and scallions. Add more dressing and season with salt and pepper to taste. Refrigerate, at least 30 minutes or overnight, before serving.
Photo by Alan Weiner.