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Wild Rice Fall Salad
This Wild Rice Fall Salad is chockful of fresh autumn ingredients, creating a gorgeous kaleidoscope of colors and textures. It is a high-fiber dish full of amazing tastes, from the sweetness of apples and dried berries, nuttiness from the pecans, and wild rice with a hint of smokiness too. Served with a light vinaigrette that just makes it super bright and refreshing!
Prep Time
10 mins
Total Time
10 mins
Servings: 4 servings
Calories: 296 kcal
Course:
Side Dish , Salad , Appetizer
Cuisine:
American
Ingredients
For the dressing:
- ⅛ cup olive oil
- 2 tablespoons apple cider vinegar
- 2 teaspoons agave
- 1 clove garlic
- 1 ½ teaspoon minced mint
For the salad:
- 1 cup cooked wild rice
- 1 bunch kale finely chopped
- 1 large Fuji apple cored and diced
- ¾ cup chopped CA green olives
- ⅓ cup chopped walnut 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.
Cup of Yum
Notes
- Fruits that are in season are a good substitute for apples. Pomegranate, oranges, blood oranges, grapefruit, and a lot more can give this cold wild rice salad recipe a new look and flavor profile.
- In a recipe that calls for dried cranberries, use dried tart cherries and raisins instead. Remember that the cherries will give more tartness, while the raisins will be sweeter.
- Add some tofu feta or vegan parmesan to make it savory and cheesy.
Nutrition Information
Calories
296kcal
(15%)
Carbohydrates
34g
(11%)
Protein
5g
(10%)
Fat
18g
(28%)
Saturated Fat
2g
(10%)
Polyunsaturated Fat
6g
Monounsaturated Fat
9g
Sodium
409mg
(17%)
Potassium
327mg
(9%)
Fiber
4g
(16%)
Sugar
16g
(32%)
Vitamin A
3381IU
(68%)
Vitamin C
42mg
(47%)
Calcium
79mg
(8%)
Iron
1mg
(6%)
Nutrition Facts
Serving: 4servings
Amount Per Serving
Calories 296
% 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.