Fall Wild Rice Salad

This Fall Wild Rice Salad will be the colorful hit of your holiday (or Wednesday night) dinner.  It's full of roasted sweet potatoes, arugula, and sweet grapes. {gluten free, vegan, dairy free}

The fall season is here and it's time for all the fall seasonal goodies like sweet potatoes, butternut squash, grapes, arugula and so much more.  Rice is the perfect base for a salad.  It's gluten free and the perfect blank canvas for whatever flavors you want to add.  You can adapt it to any season you want.

If you haven't tried a cold rice salad you really need to give it a try.  

Wild rice is quite nutritious.  It's naturally gluten free and rich in antioxidants, minerals, and vitamins.  It's low calorie and high in nutrients.  If you are vegan it's a great plant-based protein.  

Wild rice has a pleasant chew and an earthy nutty flavor.

Delicious Additions to Fall Rice Salad

• roasted butternut squash
• roasted sweet potatoes
• roasted carrots
• almonds, cashews, pecans, walnuts
• arugula, spinach, watercress, baby kale
• feta or blue cheese
• diced apples or pears
• broccoli
• diced beets
• brussels sprouts
• crumbled bacon
• dried cranberries, raisins, apricots

Ingredients for Fall Wild Rice Salad

• wild rice - we like Lundberg
• green grapes - you can substitute red grapes, diced apples, diced pears or pomegranate arils
• roasted sweet potatoes - here's how I roast my sweet potatoes
• arugula - arugula has a spicy flavor if you prefer something milder try baby kale, spinach or watercress
• pecans - you can substitute any nuts here: pistachios, almonds, cashews or walnuts
• extra virgin olive oil - I get ours at Costco
• apple cider vinegar - you can also use red wine vinegar, white wine vinegar, or champagne vinegar 

Instructions for Making Fall Wild Rice Salad 

1. Cook wild rice according to package directions or see directions below.  I use my rice cooker.  Set it and forget it!
2. In a small bowl whisk the olive oil and apple cider vinegar.  Add salt and pepper to taste.
3. Toss all salad ingredients gently in a medium-sized bowl.
4. Drizzle with dressing and toss gently again.  

How to Cook Wild Rice on the Stovetop

1. Rinse wild rice well. Add one cup of wild rice and four cups of water or broth and salt to a medium-sized saucepan.  
2. Bring to a boil.
3. Reduce to a simmer, cover, and cook for 45 minutes.  Check for doneness.
4. Drain if needed and fluff with a fork.  

Frequently Asked Questions About Wild Rice Salad

1. What to serve with Wild Rice Salad?  This tastes great on Thanksgiving with roasted turkey.  It also goes well with roasted chicken, roasted pork or fish.  
2. Can wild rice be cooked the day before? You can make it ahead and keep it in the refrigerator for up to four days.  It keeps well because wild rice is firm and holds its bite.  If keeping this salad for later you can toss it with a little more dressing before serving.  
3. Why does it take so long to cook wild rice?  According to the Kitchn, wild rice has a tougher seed than white rice and it takes longer for it to absorb water.  It can take up to 45 minutes to cook on the stovetop.

Need More Healthy Rice Recipes?

• Quinoa and Rice Stuffed Sweet Potatoes
• Indian Cauliflower Rice
• Cauliflower Chicken Fried Rice
• Black Rice with Peaches and Mint
• Chicken Gyro Bowl with Rice
• Baked Salmon with Black Rice
• Black Rice and Spinach Salad

Fall Wild Rice Salad

This Fall Wild Rice Salad will be the colorful hit of your holiday (or Wednesday night) dinner. It's full of roasted sweet potatoes, arugula, and sweet grapes. {gluten free, vegan, dairy free}

Print Pin Rate

Course: Salad

Cuisine: American

Diet: Gluten Free

Servings: 8

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Ingredients

• 1 cup wild rice I used a rice cooker, cooked
• 1 ½ cups green grapes halved
• 2 cups roasted sweet potatoes cubed
• 2 ½ cups arugula
• 1 cup pecans coarsely chopped
• ¼ cup olive oil or grapeseed
• 2 tablespoon apple cider vinegar
• 1 tablespoon maple syrup

Instructions

• Toss all salad ingredients gently in a large bowl.
• Mix the dressing ingredients in a jar and shake. Add salt and pepper to taste.
• Pour the desired amount of dressing over salad and toss again. You may have leftover dressing.

Nutrition

Calories: 214kcal | Carbohydrates: 30g | Protein: 4g | Fat: 9g | Sodium: 22mg | Potassium: 330mg | Fiber: 3g | Sugar: 8g | Vitamin A: 4890IU | Vitamin C: 2.8mg | Calcium: 38mg | Iron: 1.1mg

Nutrition Disclaimer

All nutritional information provided is an estimate. For specific dietary needs or concerns, we recommend consulting a nutrition calculator or a qualified expert.

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The recipe is adapted from Food and Wine.