Wild Rice Sweet Potato Salad with Pears
Packed with vibrant flavors and wholesome ingredients, this Wild Rice Sweet Potato Salad with Pears is a seasonal delight perfect for fall gatherings or weeknight meals. Nutty wild rice serves as the hearty base, paired with caramelized roasted sweet potatoes, crisp baby spinach, juicy ripe pears, and a touch of sweetness from dried cranberries. Crunchy chopped pecans add texture, while a tangy balsamic maple dressing with Dijon mustard and garlic ties it all together. Ready in under an hour, this gluten-free, vegetarian salad is a gorgeous medley of autumnal ingredients and can be served fresh or made ahead for convenient meal prep.
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Recipe Information
Ingredients
- 1 cup wild rice
- 3 cups water
- 2 medium sweet potatoes
- 2 tablespoons olive oil
- 0.5 teaspoons salt
- 0.25 teaspoons pepper
- 2 medium ripe pears
- 2 cups baby spinach
- 0.5 cup dried cranberries
- 0.5 cup chopped pecans
- 3 tablespoons balsamic vinegar
- 1 tablespoon maple syrup
- 1 teaspoon Dijon mustard
- 1 clove garlic
Instructions
Rinse the wild rice under cold water. In a medium saucepan, combine the wild rice and 3 cups of water. Bring to a boil, reduce heat to low, cover, and simmer for 35-40 minutes or until the rice is tender and has absorbed most of the water. Drain any excess water and set the rice aside to cool.
Preheat the oven to 400°F (200°C). Peel the sweet potatoes and cut them into 1/2-inch cubes.
Toss the sweet potato cubes with 1 tablespoon of olive oil, 1/4 teaspoon of salt, and a pinch of pepper. Spread them in a single layer on a baking sheet and roast for 20-25 minutes, stirring halfway through, until they are tender and lightly browned. Set aside to cool.
While the rice and sweet potatoes are cooling, prepare the dressing. In a small bowl, whisk together the balsamic vinegar, remaining 1 tablespoon of olive oil, maple syrup, Dijon mustard, minced garlic, and a pinch of salt and pepper. Adjust seasoning to taste.
Core the pears and cut them into thin slices. If not serving immediately, drizzle a little lemon juice over them to prevent browning.
In a large bowl, combine the cooled wild rice, roasted sweet potatoes, baby spinach, dried cranberries, chopped pecans, and sliced pears.
Drizzle the dressing over the salad and gently toss to combine, ensuring everything is evenly coated.
Serve immediately at room temperature, or refrigerate for up to 2 days. Toss gently before serving to redistribute the dressing.
Nutrition Facts
Calories |
401 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 17.2 g | 22% | |
| Saturated Fat | 1.8 g | 9% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 338 mg | 15% | |
| Total Carbohydrate | 59.0 g | 21% | |
| Dietary Fiber | 9.1 g | 32% | |
| Total Sugars | 29.0 g | ||
| Protein | 5.4 g | 11% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 77 mg | 6% | |
| Iron | 1.8 mg | 10% | |
| Potassium | 237 mg | 5% | |
*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.
