Beet and Wild Rice Salad
User Reviews
5
Beet and Wild Rice Salad
Description
This salad combines roasted or boiled diced beets and nutty wild rice tossed with a dressing of olive oil, balsamic vinegar, Dijon mustard, honey, and salt. The wild rice serves as a filling, chewy grain element, while the arugula adds a fresh, peppery green component. Thin red onion slices contribute mild sharpness, and feta cheese offers a creamy, salty tang.
Spiced candied pecans provide a sweet and smoky crunch, made by cooking pecans with brown sugar, chipotle powder, salt, and water until caramelized, then cooled to a crisp texture. Pepitas add an additional nutty crunch.
When serving, the salad layers flavors and textures, making it a balanced side dish or a light main course for those looking for a mix of roasted vegetables and grains with a complex dressing.
Roast beets until tender and peel before use. Wild rice needs extended simmering to become tender. Save extra dressing to refresh the salad if not served immediately.
Ingredients
- 2 medium beet roasted or boiled, peeled, diced or sliced in small wedges
- 4 cups wild rice cooked
- 2 arugula baby, handfuls
- 1/3 cup red onion thinly sliced
- 2-3 Tbsp Pepitas
- 1/3 cup feta cheese crumbled
spiced candied pecans (this will make more than you need for this salad)
- 1/4 cup brown sugar
- 1/2 tsp chipotle powder
- pinch salt
- 1 Tbsp water
- 1 cup pecan halves
dressing
- 1/4 cup olive oil
- 2 Tbsp balsamic vinegar or more to taste
- 1 tsp Dijon mustard
- 1 tsp honey
- pinch salt
Instructions
to make the salad
- Put the wild rice in a serving bowl and toss with the dressing. Add more salt to taste. Note: you can reserve some of the dressing to add later if you like, especially if you aren't planning on serving the salad right away, since the rice will absorb some of the dressing over time.
- Toss the dressed rice with the arugula.
- Arrange the beets and red onion slivers on top, followed by the pecans, pepitas, and crumbled feta.
to make the candied pecans
- Line a baking sheet with a piece of parchment, or a silpat mat. Set aside.
- Put the sugar, chipotle, salt, and water in a small skillet and heat over medium to medium high heat, stirring constantly, until the mixture liquifies and becomes bubbly.
- Stir in the pecans, so they get coated in the caramel syrup, and, stirring constantly, continue to cook them for about 3 minutes. Be careful not to over cook them, or cook them over too high a heat, because they can burn.
- Pour them onto the parchment paper and separate them as best you can with your spoon. Let them cool before using. Set aside 1/2 cup for this salad, and save the rest for snacking, or more salads.
to make the dressing
- Put all the ingredients in a jar with a cap and shake until thick and emulstified. Taste to adjust any of the ingredients.
Notes
- Roast beets covered with foil at 400°F for 1-2 hours until fork-tender, then peel and dice.
- Simmer wild rice for about 50 minutes until tender, then drain.
- Reserve extra dressing to add before serving if the salad has been sitting, as rice absorbs dressing over time.
- Cook candied pecans carefully to avoid burning and ensure a crunchy texture.
Nutrition Information
Show DetailsNutrition Facts
Serving: 8servings
Amount Per Serving
Calories 257 kcal
% Daily Value*
| Calories | 257kcal | 13% |
| Carbohydrates | 32g | 11% |
| Protein | 6g | 12% |
| Fat | 13g | 20% |
| Saturated Fat | 2g | 10% |
| Polyunsaturated Fat | 2g | 12% |
| Monounsaturated Fat | 8g | 40% |
| Cholesterol | 6mg | 2% |
| Sodium | 119mg | 5% |
| Potassium | 296mg | 6% |
| Fiber | 4g | 16% |
| Sugar | 12g | 24% |
| Vitamin A | 203IU | 4% |
| Vitamin C | 3mg | 3% |
| Calcium | 62mg | 6% |
| Iron | 1mg | 6% |
* Percent Daily Values are based on a 2,000 calorie diet.
User Reviews
Overall Rating
5
You'll Also Love
