Harvest Wild Rice Salad
Celebrate the flavors of the season with this vibrant Harvest Wild Rice Salad, a perfect blend of hearty wild rice, sweet roasted butternut squash, and tangy dried cranberries. Tossed with a luscious maple vinaigrette and accented by crunchy pecans, fresh green onions, and parsley, this salad is both wholesome and visually stunning. Cooked in savory vegetable broth, the wild rice provides a nutty base, while caramelized squash adds a hint of natural sweetness. Ideal for fall gatherings, holiday dinners, or meal prep, this gluten-free and vegetarian recipe is a warm, earthy dish that can be served either chilled or at room temperature. Every bite feels like a celebration of autumn's bounty!
Smart Nutrition Tracking with SnapCalorie
Recipe Information
Ingredients
- 1 cup wild rice
- 2 cups vegetable broth
- 2 cups butternut squash, peeled and diced
- 2 tablespoons olive oil
- 0.5 teaspoon salt
- 0.5 teaspoon black pepper
- 0.5 cup dried cranberries
- 0.5 cup pecans, roughly chopped
- 3 stalks green onions, thinly sliced
- 0.25 cup parsley, chopped
- 2 tablespoons maple syrup
- 2 tablespoons apple cider vinegar
- 1 teaspoon Dijon mustard
- 3 tablespoons extra virgin olive oil
Instructions
Rinse the wild rice under cold water. In a medium pot, combine the wild rice and vegetable broth. Bring it to a boil, then reduce the heat to low, cover, and simmer for 40-45 minutes or until the rice is tender and the grains have split. Drain off any excess liquid and set aside to cool.
Preheat the oven to 400°F (200°C).
In a large mixing bowl, toss the diced butternut squash with 2 tablespoons of olive oil, 1/2 teaspoon of salt, and 1/2 teaspoon of black pepper. Spread the squash evenly on a baking sheet lined with parchment paper.
Roast the butternut squash in the preheated oven for 20-25 minutes, flipping halfway through, until it is tender and caramelized. Let it cool to room temperature.
In a small bowl, whisk together the maple syrup, apple cider vinegar, Dijon mustard, and 3 tablespoons of extra virgin olive oil until well combined. Taste and adjust seasoning if needed.
In a large serving bowl, combine the cooked wild rice, roasted butternut squash, dried cranberries, chopped pecans, green onions, and parsley.
Pour the maple vinaigrette over the salad. Toss gently to coat all the ingredients evenly.
Serve the salad at room temperature or slightly chilled. Enjoy!
Nutrition Facts
Calories |
322 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 18.9 g | 24% | |
| Saturated Fat | 2.4 g | 12% | |
| Polyunsaturated Fat | 0.2 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 378 mg | 16% | |
| Total Carbohydrate | 36.8 g | 13% | |
| Dietary Fiber | 5.1 g | 18% | |
| Total Sugars | 16.0 g | ||
| Protein | 4.6 g | 9% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 66 mg | 5% | |
| Iron | 1.7 mg | 9% | |
| Potassium | 539 mg | 11% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
