Servings
Font
Back
Butternut Squash and Wild Rice Salad
5 from 3 votes

Butternut Squash and Wild Rice Salad

Savoring the flavors of fall, this Butternut Squash and Wild Rice Salad is hearty and satisfying enough to serve as a main course.This salad can be made a day or two in advance and stored in the refrigerator (return to room temperature before serving). Before storing, lightly dress the salad, reserving some of the dressing on the side to drizzle table-side.Recipe adapted from "Roasted Pumpkin Salad," 101 Cookbooks

Prep Time
25 mins
Cook Time
45 mins
Total Time
1 hr 10 mins
Servings: 8 servings
Calories: 371 kcal
Course: Side Dish, Salad
Cuisine: American, Vegan

Ingredients

Roasted the Squash and Onions
  • 3 pound butternut squash , peeled and cleaned
  • 10-12 red onion small (about the size of golf balls) or 2-3 standard-sized
  • 3 tablespoons olive oil (, or another neutral oil suitable for roasting), divided
  • black pepper freshly ground
  • kosher salt freshly ground
Dressing
  • 1/3 cup sunflower seeds unsalted roasted
  • 1/3 cup extra virgin olive oil
  • 1 tablespoon honey
  • 2 tablespoons lemon juice fresh
  • 2 tablespoons water
  • 1/4 cup cilantro finely chopped
  • 1/2 teaspoon kosher salt
  • black pepper to taste, freshly ground
To Assemble the Salad
  • 3 cups brown rice slightly warm or at room temperature, cooked; mix
  • 3 cups wild rice slightly warm or at room temperature, cooked; mix
  • 1/2 cup dried cranberries

Instructions

Roast the Squash and Onions
    Cup of Yum
  1. Preheat oven to 400 degrees F (375 degrees F, convection). Cut the butternut squash into 1 to 1-1/2 inch cubes. Peel the red onions. If using small onions, trim off the ends. Cut larger onions into 1 to 1-1/2 inch wedges. Place squash cubes and onions on separate rimmed baking sheets. Toss the squash cubes to coat with 2 tablespoons olive oil and season with salt and pepper. Repeat with onions, using 1 tablespoon olive oil.
  2. Roast squash (40-45 minutes) and onions (about 30-35 minutes, depending on size), flipping with a thin spatula halfway through. Both squash and onions should be soft and caramelized, but still retain their shapes. Remove from oven and set aside to cool.
Make the Dressing
  1. In a blender or food processor, combine sunflower seeds, olive oil, honey, lemon juice, water, and salt. Blend until smooth, scraping as needed. Season to taste with additional salt, and freshly-ground pepper. Transfer dressing to a bowl and stir in chopped cilantro. Set aside until ready to assemble the salad.
Assemble the Salad
  1. In a large bowl, toss together cooked rice and dried cranberries. Fold a few generous spoonfuls of dressing into the rice to coat.
  2. Add squash cubes and roasted onions and gently toss, being careful not to break up the squash. Drizzle the salad with additional dressing on your platter or individual plates, and a sprinkling of chopped cilantro for garnish. Serve slightly warm or at room temperature.

Notes

  • *I prefer roasted sunflower seeds as opposed to raw in this recipe. The roasted seeds will give the dressing a slightly darker color, but I love the warm, nutty flavor they lend to the dish.
  • **If you don't enjoy cilantro, a mix of parsley and thyme would be lovely here, as would basil.

Nutrition Information

Calories 371kcal (19%) Carbohydrates 51g (17%) Protein 5g (10%) Fat 18g (28%) Saturated Fat 2g (10%) Sodium 161mg (7%) Potassium 770mg (16%) Fiber 6g (24%) Sugar 13g (26%) Vitamin A 18115IU (362%) Vitamin C 39.8mg (44%) Calcium 105mg (11%) Iron 2.3mg (13%)

Nutrition Facts

Serving: 8 servings

Amount Per Serving

Calories 371

% Daily Value*

Calories 371kcal 19%
Carbohydrates 51g 17%
Protein 5g 10%
Fat 18g 28%
Saturated Fat 2g 10%
Sodium 161mg 7%
Potassium 770mg 16%
Fiber 6g 24%
Sugar 13g 26%
Vitamin A 18115IU 362%
Vitamin C 39.8mg 44%
Calcium 105mg 11%
Iron 2.3mg 13%

* Percent Daily Values are based on a 2,000 calorie diet.