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    Home » Recipes » Salads

    Fall Wild Rice Salad

    Published: Oct 1, 2022 Modified: Jan 5, 2023 by Karen Kelly This post may contain affiliate links.

    Jump to Recipe Print Recipe Pin Recipe

    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}

    Fall Wild Rice Salad- full of roasted sweet potatoes, arugula, and sweet grapes

    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 

    Fall Wild Rice Salad gluten free and vegan

     

    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.  

     

    harvest wild rice salad gluten free dairy free and vegan

    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

    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}
    5 from 1 vote
    Print Pin Rate
    Course: Salad
    Cuisine: American
    Diet: Gluten Free
    Servings: 8
    Calories: 214kcal

    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
    Tried this recipe?Mention @seasonal_cravings or tag #seasonal_cravings and I will repost on my stories.

    The recipe is adapted from Food and Wine.

     

    Fall Wild Rice Salad

    About Karen Kelly

    Hi, I'm Karen Kelly a certified health coach, freelance food writer, and blogger. At Seasonal Cravings, you will find wholesome gluten-free recipes and healthy lifestyle tips.

    Reader Interactions

    If you make this recipe, be sure to tag #seasonal_cravings on Instagram.  Please leave a comment below and rate the recipe. Thanks so much!

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    Comments

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      Recipe Rating




    1. Annie

      November 28, 2016 at 11:09 am

      Oh gosh I love arugula! This is the best kind of salad, the kind that comes from stuff you already have around the house. I like how it's hearty as well.

      Reply
      • Karen Kelly

        November 29, 2016 at 1:36 pm

        Thanks Annie!

        Reply
    2. Mary Ann @ thebeachhousekitchen

      November 28, 2016 at 7:02 pm

      This sounds like such a delicious and hearty salad Karen! Perfect to get me back on track after a weekend of indulging!

      Reply
      • Karen Kelly

        November 29, 2016 at 1:36 pm

        Yes I really need it this week!

        Reply
    3. Green Valley Kitchen

      November 29, 2016 at 11:33 am

      This is my kind of salad, love it, Karen. I'm such a big arugula fan - love it's peppery flavor. I never think of adding grapes to a salad - but that's a great choice!

      Reply
      • Karen Kelly

        November 29, 2016 at 1:35 pm

        Thanks Geraldine!

        Reply
    4. Cheyanne @ No Spoon Necessary

      November 29, 2016 at 1:13 pm

      Sounds like you had a great Thanksgiving! I'm with you, going out to dinner on the holidays is the best. Sure it's unconventional, but no dishes to clean and no Leftovers makes me beyond happy! Speaking of happy- this salad!! I loooove it! I just adore roasted grain salads, so this one is totally calling my name! Plus it's so pretty! And it keeps well? Gimme!!! Cheers!

      Reply
      • Karen Kelly

        November 29, 2016 at 1:35 pm

        Thanks Cheyenne! Glad you had a good Thanksgiving.

        Reply
    5. annie@ciaochowbambina

      November 29, 2016 at 8:15 pm

      This is exactly what I need these days! Thanks for helping me get back on track!

      Reply
      • Karen Kelly

        November 30, 2016 at 9:26 am

        You are welcome Annie!

        Reply
    6. Megan - The Emotional Baker

      December 12, 2016 at 1:45 pm

      As much as I love traditional Thanksgiving foods, it would be nice not to have leftovers looming around - I packed it in from Thursday to Sunday! This wild rice salad is a nice way to get back on track before the next holiday 😉

      Reply

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    Hello!

    I'm Karen Kelly a food and travel writer, health coach and recipe creator. At Seasonal Cravings you will find quick, healthy recipes and the best travel tips!

    ABOUT KAREN»

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