Wild Rice Cranberry and Walnut Salad
Experience the ultimate balance of earthy, tangy, and nutty flavors with this Wild Rice Cranberry and Walnut Salad, a vibrant dish that’s perfect for any occasion. This hearty salad features tender, nutty wild rice paired with sweet dried cranberries, toasted walnuts, and fresh parsley, all tied together with a tangy-sweet apple cider vinaigrette infused with Dijon mustard and maple syrup. Perfect as a healthy side dish or a light main course, this salad is not only nutrient-packed but also visually stunning with its mix of colors and textures. Ready in just an hour, this make-ahead-friendly recipe is ideal for meal prep, holiday gatherings, or potlucks. Serve it chilled or at room temperature for a fresh, flavorful bite every time!
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Recipe Information
Ingredients
- 1 cup Wild rice
- 3 cups Water
- 1 cup Dried cranberries
- 1 cup Walnuts
- 0.25 cup Fresh parsley, chopped
- 2 stalks Green onions, thinly sliced
- 3 tablespoons Olive oil
- 1.5 tablespoons Apple cider vinegar
- 1 tablespoon Maple syrup
- 1 teaspoon Dijon mustard
- 0.5 teaspoons Salt
- 0.25 teaspoons Black pepper
Instructions
Rinse 1 cup of wild rice thoroughly under cold water using a fine-mesh strainer.
In a medium saucepan, bring 3 cups of water to a boil. Add the rinsed wild rice and a pinch of salt. Reduce the heat to low, cover, and simmer for 40-45 minutes or until the rice is tender and has absorbed most of the water.
Drain any excess water from the cooked rice and let it cool to room temperature.
While the rice is cooking, toast the walnuts. Preheat a dry skillet over medium heat, add 1 cup of walnuts, and toast for 3-5 minutes, stirring frequently until fragrant. Remove from heat and let them cool slightly before roughly chopping.
In a large mixing bowl, combine the cooled wild rice, 1 cup of dried cranberries, the toasted and chopped walnuts, 1/4 cup of chopped fresh parsley, and 2 thinly sliced green onions.
To make the vinaigrette, whisk together 3 tablespoons of olive oil, 1.5 tablespoons of apple cider vinegar, 1 tablespoon of maple syrup, 1 teaspoon of Dijon mustard, 1/2 teaspoon of salt, and 1/4 teaspoon of black pepper in a small bowl.
Pour the vinaigrette over the salad and gently toss until everything is well coated.
Taste and adjust seasoning, if needed. You can add more salt, pepper, or a dash of vinegar for extra brightness.
Serve the salad immediately at room temperature or chill in the refrigerator for 30 minutes for a cold, refreshing version.
Garnish with additional parsley before serving, if desired.
Nutrition Facts
Calories |
2285 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 124.0 g | 159% | |
| Saturated Fat | 14.3 g | 72% | |
| Polyunsaturated Fat | 60.6 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 1428 mg | 62% | |
| Total Carbohydrate | 268.0 g | 97% | |
| Dietary Fiber | 31.4 g | 112% | |
| Total Sugars | 112.3 g | ||
| Protein | 43.9 g | 88% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 335 mg | 26% | |
| Iron | 10.5 mg | 58% | |
| Potassium | 1738 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.
