Wild Rice Roasted Vegetable Salad with Broccoli Microgreens
A Salad That Earns Its Place on the Table
Not all salads are created equal. Some leave you hungry an hour later. Some are so complicated they're not worth making again.
This one is neither.
Wild rice roasted vegetable salad is the kind of dish that works as a side for a dinner party and a packed lunch on a Tuesday. It holds up in the fridge. It gets better as the flavours settle. And finishing it with broccoli microgreens adds a flavour and nutritional layer that makes it genuinely exceptional.
This one earns a spot in your regular rotation.
The Anti-Inflammatory Angle
Broccoli microgreens stand out for one specific reason: sulforaphane. It's a compound that's been studied extensively for its anti-inflammatory and cell-protective effects, and broccoli microgreens are one of the most concentrated food sources of it you'll find.
Adding them to a grain salad that already has roasted vegetables, olive oil, and wild rice means the dish is doing real nutritional work — not just looking good on the table.
If sulforaphane is something you're trying to get more of regularly, this is one of the easier ways to do it without making a separate effort.
Wild Rice Roasted Vegetable Salad with Broccoli Microgreens
Why Wild Rice?
Wild rice isn't actually rice — it's the seed of an aquatic grass native to North America. It has a firm, slightly chewy texture and a deep, earthy flavour that suits roasted vegetables particularly well.
It's also higher in protein than most grains, and higher in antioxidants than white or brown rice. For a salad built around nutrient density, it's an ideal base.
If you prefer a softer texture or can't find wild rice on its own, a brown and wild rice blend works beautifully here.
Serving and Storage
This salad is best served slightly warm or at room temperature — not cold from the fridge. If you've stored it overnight, let it come to room temperature for 15 to 20 minutes before serving and add fresh microgreens at that point.
Stored without the microgreens, this salad keeps well in the fridge for up to 4 days.
The Bigger Picture
At Medley Micro Farm Inc., we talk a lot about small habits. This recipe is a good example of what that looks like in practice.
Roasted vegetable grain salads are already a nutritious choice. Adding broccoli microgreens as a finish is a small step that meaningfully increases the nutritional value of a meal you're probably already making — and does it without adding complexity or cost.
That's the idea.
Download The Recipe
Get this recipe and many more ways to use microgreens in everyday meals with our Microgreen Recipe Collection.
It includes:
Simple meal structures
Easy microgreen pairings
Ingredient swaps for a Canadian kitchen
No-fuss weekday recipes
Want to Learn More About Anti-Inflammatory Eating?
Download our Anti-Inflammatory Meal Starter Guide — a practical resource for building meals that support long-term health without overhauling your entire diet.