5.0 from 12 votes
Butternut squash wild rice salad with cranberries and fennel
A tasty mix of textures and flavors, this salad is not too heavy but satisfyingly filling. A true taste of fall.
Prep Time
15 mins
Cook Time
15 mins
Total Time
1 hr
Servings: 2 as
Calories: 525 kcal
Course:
Side Dish , Lunch
Cuisine:
American
Ingredients
For the salad
- 10 oz butternut squash 285g, peeled and deseeded weight
- 1 tbsp olive oil
- ½ cup wild rice 85g
- ¾ cup fennel 90g, diced
- ½ cup dried cranberries 80g
- ¼ cup sunflower seeds 40g, pepitas
For the dressing
- ¼ cup orange juice
- ½ tablespoon olive oil
- ½ tablespoon apple cider vinegar
- 1 teaspoon maple syrup
- ½ clove garlic
Instructions
- Preheat oven to 400F/200C. Dice the squash approx 1in/2.5cm and toss with the oil in a roasting dish. Roast for approx 40 mins then allow to cool.
- As the squash is cooking, cook the wild rice according to packet instructions but on the less-done side (I found covered with 1 ¼ cups water, brought to boil and simmered approx 40 mins). Drain any excess water and allow to cool. Both the squash and rice can be cooked ahead and allowed to cool and kept refrigerated for a day or two before making up salad.
- Finely dice the fennel and add to the rice along with the squash, cranberries and sunflower seeds.
- Mix together the dressing ingredients (either whisk or shake in a small jar) and pour over the salad. Toss gently and serve or pack into containers to transport - works well taken for a potluck or in lunch box.
Cup of Yum
Nutrition Information
Calories
525kcal
(26%)
Carbohydrates
83g
(28%)
Protein
11g
(22%)
Fat
20g
(31%)
Saturated Fat
2g
(10%)
Sodium
29mg
(1%)
Potassium
974mg
(28%)
Fiber
9g
(36%)
Sugar
28g
(56%)
Vitamin A
15175IU
(304%)
Vitamin C
49.2mg
(55%)
Calcium
105mg
(11%)
Iron
3.1mg
(17%)
Nutrition Facts
Serving: 2as
Amount Per Serving
Calories 525
% Daily Value*
| Calories | 525kcal | 26% |
| Carbohydrates | 83g | 28% |
| Protein | 11g | 22% |
| Fat | 20g | 31% |
| Saturated Fat | 2g | 10% |
| Sodium | 29mg | 1% |
| Potassium | 974mg | 21% |
| Fiber | 9g | 36% |
| Sugar | 28g | 56% |
| Vitamin A | 15175IU | 304% |
| Vitamin C | 49.2mg | 55% |
| Calcium | 105mg | 11% |
| Iron | 3.1mg | 17% |
* Percent Daily Values are based on a 2,000 calorie diet.