Wild Rice, Arugula, Chicory, Sauerkraut

Wild rice has a much more complete nutrient provide compared to washed and processed white rice, so is a good choice if you’re keeping an eye on nutrient density on your plant-based diet.  

As shown in the comparison below, wild rice significantly more protein as well as vitamins (e.g. B2, B3, B6 and folate) and minerals (e.g. potassium, zinc & magnesium).  

Nutrient Profile – Wild Rice
Nutrient Profile – White Rice

Chicory provides plenty of vitamins A, B5, C and K, along with folate and copper.  The sauerkraut contains some more potassium and copper along with iron, sodium and choline.  


One serve provides 130 calories, 6 g protein, 1 g fat and 20 g of net carbs


The Cronometer screengrab below shows the nutrients provided by 2000 calories of this recipe relative to the Optimal Nutrient Intakes.  



  • 20 g arugula/rocket
  • 50 g chicory/endive, leaves separated
  • 50 g tomato, diced
  • 100 g sauerkraut
  • 80 g wild rice, steamed
  • Quarter a lemon, squeezed


  • Place vegetables, sauerkraut and rice on the plate.
  • Squeeze lemon juice over (optional).

Suitable for 

This recipe is featured in the following recipe books optimised for nutrient density.  Follow the links below to find more nutrient-dense recipes optimised for YOUR goal.

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