Parsnip and rice salad in bowl

Sesame parsnip & wild rice tabbouleh

  • 1
  • 2
  • 3
  • 4
  • 5
(6 ratings)

Prep: 10 mins Cook: 45 mins


Serves 3

Get your fill of tasty veggies with our easy vegan parsnip & wild rice tabbouleh. Our simple winter salad is full of flavour, filling and 2 of your 5-a-day

Nutrition and extra info

  • Healthy
  • Gluten-free
  • Vegetarian
  • Vegan

Nutrition: per serving

  • kcal555
  • fat24g
  • saturates3g
  • carbs61g
  • sugars16g
  • fibre16g
  • protein15g
  • salt0.1g


  • 500g (5 medium) parsnips, peeled and cut into thumb-sized pieces
  • 2 ½ tbsp cold pressed rapeseed oil
  • 1 tsp ground turmeric
  • 2 tsp ground coriander
  • 2 tbsp sesame seeds
  • 130g wild rice
  • 2 red onions, sliced
  • 2 tbsp white wine vinegar
  • 3 tbsp tahini



    Also known as tahina, this finely ground paste of husked and roasted sesame seeds is an…

  • 1 small pack mint, leaves roughly chopped



    There are several types of mint, each with its own subtle difference in flavour and appearance.…

  • 1 small pack coriander, roughly chopped
  • 2 tbsp pomegranate seeds


  1. Heat oven to 200C/180C fan/gas 6. Toss the parsnips in 1½ tbsp of the oil, the turmeric, coriander and some seasoning, then sprinkle over the sesame seeds so each piece is well coated. Roast in the oven for 30 mins until tender.

  2. Meanwhile, cook the wild rice following pack instructions. Heat the remaining 1 tbsp oil in a separate pan, then add the sliced onion with 3 tbsp water. Cook for 10-15 mins, stirring occasionally until completely soft. Turn up the heat, add 1 tbsp of the vinegar and cook for a few mins until bright pink.

  3. Whisk the tahini with the remaining vinegar and enough warm water to make a creamy dressing. Season to taste.

  4. Drain the wild rice, then mix through the onions and ¾ of the chopped herbs. Distribute between three plates, then top with the sesame parsnips, pomegranate seeds and the remaining herbs. Serve with the tahini dressing drizzled over.

You may also like

Comments, questions and tips

Sign in or create your My Good Food account to join the discussion.
Be the first to comment...We'd love to hear how you got on with this recipe. Did you like it? Would you recommend others give it a try?
13th Mar, 2019
Can this be made the night before?
goodfoodteam's picture
13th Mar, 2019
Thanks for your question. Yes, you can prepare all the elements the night before - make sure you cool and refrigerate as soon as possible. Assemble the tabbouleh on the day for best results.
Jessica Jenkinson's picture
Jessica Jenkinson
21st Feb, 2019
Can you freeze this?
goodfoodteam's picture
22nd Feb, 2019
Thanks for your question. We don't recommend freezing this - it won't maintain its texture well. All our dishes that work just as well frozen are marked with a blue star above the nutritional information.
Be the first to suggest a tip for this recipe...Got your own twist on this recipe? Or do you have suggestions for possible swaps and additions? We’d love to hear your ideas.
Want to receive regular food and recipe web notifications from us?