• Bloomed wild rice salad (Desiree Nielsen)Source: Desiree Nielsen

Blooming (or "sprouting") grains is believed to bolster their nutritional profile, as well as be easier to digest. It means planning ahead a little, but once your grains have bloomed, they’re ready to be used in a whole bunch of ways. 




Skill level

Average: 3.3 (40 votes)


  • 1 ½ cup wild rice
  • ¾ cup Brussels sprouts, thinly sliced
  • ¾ cup celery, chopped
  • ¾ cup radishes, thinly sliced
  • ¾ cup cooked peas
  • 3 tbsp olive oil
  • 1 ½ tbsp Dijon mustard
  • 2 tsp honey
  • 2 tsp freshly squeezed lemon juice
  • 2 tbsp chopped fresh chives
  • pinch of salt
  • freshly ground black pepper
  • ¼ cup pine nuts

Cook's notes

Oven temperatures are for conventional; if using fan-forced (convection), reduce the temperature by 20˚C. | We use Australian tablespoons and cups: 1 teaspoon equals 5 ml; 1 tablespoon equals 20 ml; 1 cup equals 250 ml. | All herbs are fresh (unless specified) and cups are lightly packed. | All vegetables are medium size and peeled, unless specified. | All eggs are 55-60 g, unless specified.


You’ll need to start this recipe at least 3 days ahead.

Soaking time: overnight
Sprouting time: 2-4 days

1. Clean wild rice by rinsing and draining. Pour clean rice into a glass container and add water to cover, filling up to about 5 cm above rice.

2. Place bowl in the refrigerator and leave to soak overnight until rice has fully opened.

3. Drain the water, rinse the rice, and refill the container once a day until sprouted (2 - 4 days).

4. When rice is ready, rinse it and add it to a bowl. Top with cut vegetables.

5. Mix together olive oil, Dijon mustard, honey, lemon juice, chives, salt and pepper.

6. Pour dressing over rice and veggies and toss to coat. Top with pine nuts and serve.