Wild Rice Cashew Salad
Elevate your salad game with this Wild Rice Cashew Salad, a vibrant medley of nutty wild rice, crunchy toasted cashews, and crisp, colorful veggies like red bell pepper and grated carrot. Tossed in a zesty homemade vinaigrette made from olive oil, apple cider vinegar, a hint of maple syrup, and Dijon mustard, this dish perfectly balances wholesome textures and bold, tangy flavors. Ready in just over an hour and packed with nutrients, this hearty yet refreshing salad is perfect as a side dish, meal prep option, or light lunch. Plus, it’s naturally gluten-free and vegetarian, making it an easy crowd-pleaser for any occasion.
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Recipe Information
Ingredients
- 1 cup Wild rice
- 3 cups Water
- 0.5 teaspoons Salt
- 1 medium Red bell pepper
- 1 large Carrot
- 3 stalks Green onion
- 0.75 cups Cashews
- 0.25 cups Fresh parsley
- 3 tablespoons Olive oil
- 2 tablespoons Apple cider vinegar
- 1.5 teaspoons Maple syrup
- 1 teaspoons Dijon mustard
- 0.25 teaspoons Black pepper
Instructions
Rinse the wild rice under cold water. In a medium saucepan, bring 3 cups of water to a boil. Add the wild rice and 0.5 teaspoons of salt. Reduce the heat to low, cover, and simmer for 40-45 minutes, or until the rice is tender and some grains have popped open. Drain any excess water and set the rice aside to cool.
While the rice is cooking, prepare the vegetables. Dice the red bell pepper, peel and grate the carrot, and thinly slice the green onions. Chop the fresh parsley finely.
Toast the cashews in a small, dry skillet over medium heat for 3-4 minutes, stirring frequently until golden and fragrant. Let them cool.
In a small bowl or jar, whisk together the olive oil, apple cider vinegar, maple syrup, Dijon mustard, 0.25 teaspoons of black pepper, and a pinch of salt. This will be your vinaigrette.
Once the wild rice has cooled to room temperature, transfer it to a large mixing bowl. Add the diced bell pepper, grated carrot, sliced green onions, chopped parsley, and toasted cashews.
Pour the vinaigrette over the salad and toss everything together until well combined. Taste and adjust the seasoning if needed.
Serve the salad immediately, or refrigerate it for up to 2 days to let the flavors meld further.
Nutrition Facts
Calories |
1632 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 91.2 g | 117% | |
| Saturated Fat | 15.9 g | 80% | |
| Polyunsaturated Fat | 11.6 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 1415 mg | 62% | |
| Total Carbohydrate | 180.7 g | 66% | |
| Dietary Fiber | 20.0 g | 71% | |
| Total Sugars | 19.5 g | ||
| Protein | 41.1 g | 82% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 174 mg | 13% | |
| Iron | 10.6 mg | 59% | |
| Potassium | 1726 mg | 37% | |
*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.
