Wild Rice Fall Salad
User Reviews
5
Wild Rice Fall Salad
Description
Wild Rice Fall Salad layers cooked wild rice with finely chopped kale, diced Fuji apple, chopped green olives, walnuts or pecans, and dried cranberries or raisins. The ingredients are tossed with a dressing made from olive oil, apple cider vinegar, agave syrup, minced garlic, and fresh mint. This combination balances chewy, nutty wild rice and kale with crisp fruit and nuts, the tartness of olives and cranberries, all lifted by the slightly sweet, acidic dressing and aromatic mint.
The salad's variety of textures—from the tender cooked grains to crunchy nuts and crisp apple—offers a satisfying mouthfeel. The flavors range from sweet and tart to savory and fresh, suitable for autumn meals or plant-forward fare.
Seasonal fruit substitutions like pomegranate, oranges, or blood oranges can refresh the profile. Dried cherries or raisins replace cranberries with varying tartness and sweetness. Adding tofu feta or vegan parmesan can introduce a savory, cheesy element. This salad is ideal for making ahead as flavors meld well upon resting, and can be served chilled or at room temperature.
Ingredients
For the dressing:
- ⅛ cup olive oil
- 2 tablespoons apple cider vinegar
- 2 teaspoons agave syrup
- 1 clove garlic
- 1 ½ teaspoon mint minced
For the salad:
- 1 cup wild rice cooked
- 1 bunch kale finely chopped
- 1 large Fuji apple cored and diced
- ¾ cup green olives chopped, CA
- ⅓ cup walnuts chopped, or pecans
- ⅓ cups dried cranberries or raisins
Instructions
- In a standard bowl, whisk together the olive oil, apple cider vinegar, agave, garlic, and mint, until thoroughly combined.
- In a large bowl, add the wild rice, apple, chopped CA olives, walnuts or pecans, and dried cranberries or raisins.
- Pour in the dressing and toss together.
Notes
- Substitute seasonal fruits such as pomegranate, oranges, or grapefruit for apples to vary flavor.
- Use dried tart cherries or raisins in place of cranberries to adjust tartness and sweetness.
- Add tofu feta or vegan parmesan to introduce savory, cheesy notes if desired.
Nutrition Information
Show DetailsNutrition Facts
Serving: 4servings
Amount Per Serving
Calories 296 kcal
% Daily Value*
| Calories | 296kcal | 15% |
| Carbohydrates | 34g | 11% |
| Protein | 5g | 10% |
| Fat | 18g | 28% |
| Saturated Fat | 2g | 10% |
| Polyunsaturated Fat | 6g | 35% |
| Monounsaturated Fat | 9g | 45% |
| Sodium | 409mg | 17% |
| Potassium | 327mg | 7% |
| Fiber | 4g | 16% |
| Sugar | 16g | 32% |
| Vitamin A | 3381IU | 68% |
| Vitamin C | 42mg | 47% |
| Calcium | 79mg | 8% |
| Iron | 1mg | 6% |
* Percent Daily Values are based on a 2,000 calorie diet.
User Reviews
Overall Rating
5
You'll Also Love
