If you want a salad that’s satisfying as well as nutritious, this Wild Rice Salad with a mustard & maple dressing is one to try.
It’s colourful, full of flavour and is really easy to throw together. It combines wild rice with sweet red peppers, pecans, pomegranate as well as both fresh and sun-dried tomatoes.
It’s finished with a gorgeous but easy mustard and maple dressing that ties everything together beautifully.
Whether you’re prepping lunches for the week or need an easy salad to bring along to a summer barbecue, this wild rice salad is the perfect solution.
It’s the fourteenth recipe in my series of Fifty Fantastic Salads. If you want to see the other recipes, you can find some of them linked at the bottom of the page.
How to make this Wild Rice Salad
The only cooking required is the rice. Simply boil as per packet instructions. I used a wild rice mix, and it took about 35 minutes to cook.
Whilst the rice is cooking, finely chop the pepper, both tomatoes, the pecans and a handful of fresh coriander. Deseed the pomegranate too. Add them all to a serving bowl.
Make the dressing by simply adding all the dressing ingredients to a jar and shaking well to combine.
Once the rice is ready, add it to the serving bowl. Pour the dressing over the salad and toss everything together to combine. Serve and enjoy!
FAQs
1. Can I use a different type of rice in this salad?
Yes. While wild rice has a lovely nutty flavour and chewy texture, I like to use a mix of mix of brown, red, or wild rice. You could use all brown or all red/wild. I would avoid white rice, as it can become too soft and may not hold up well in this kind of salad.
2. Can I make this salad ahead of time?
Absolutely – this wild rice salad is ideal for making in advance. I like to mix it all together with the dressing and let it marinate – it’s still delicious after a few days.
3. Can I use a different dressing?
Yes. If you don’t like the mustard, you can omit that. Or even just use a simple olive oil and lemon drizzle, if preferred.
4. What can I serve with wild rice salad?
This salad is a filling meal on its own, but it can also be served with tofu or beans or a protein of your choice.
What ingredients do you need for a Wild Rice Salad?
- Wild rice (or a mixture of wild, red and brown rice)
- Red bell pepper
- Tomatoes
- Sun-dried tomatoes
- Pomegranate
- Pecans
- Coriander
- Salt & pepper
The maple & mustard dressing:
- Olive oil
- Apple cider vinegar
- French mustard
- Salt & pepper
- Maple syrup, optional
What are some of the nutritional benefits of the main ingredients?
Wild Rice (or a mix of rice)
Wild rice is technically a grass, and it’s rich in fibre and antioxidants and has more fibre than other rice. It has a lovely chewy texture and nutty flavour that gives the salad real substance. It’s also a good source of magnesium, zinc, and phosphorus. It can be expensive so I use a mix of wild, brown and red rice.
Red bell pepper
Red peppers are high in vitamin C (more than citrus fruit, in fact!) and antioxidants like Vitamin A too. They add a nice texture and colour to the salad.
Tomatoes
Tomatoes don’t just add colour. They are high in vitamin C, potassium, and the powerful antioxidant lycopene (which has been linked to cancer prevention). I like to use some sun-dried tomatoes too, as they really add a depth of flavour.
Pomegranate Seeds
Pomegranate seeds don’t just look good they’re also high in antioxidants too. Great for digestion and a great source of vitamin C and fibre too.
Pecans
Pecans add some healthy fats. They also provide vitamin E, zinc, and magnesium, and their crunch adds richness and contrast to the soft rice and veg.
Storage and Shelf Life
This Wild Rice Salad can be stored in the fridge for up to 4 days.
- For best freshness, store it in an airtight container.
- I wouldn’t recommend freezing.
Recipe Tips
Use a wild rice blend: Pure wild rice can be expensive. A blend (wild rice with brown and red rice) is a great solution to this.
Customise the veggies – Add other veggies if you don’t like any of the ones listed. Cucumber and red onions for example.
Hungry? – Serve with some tofu, tempeh or your protein of choice, if you want to make this salad more filling.
Toast the pecans: Toasting the pecans in a dry frying pan for a few minutes brings out their natural oils and makes them even more tasty.
If you liked this Wild Rice Salad, here are some other fantastic salad recipes:
Wild Rice Salad
Ingredients
Salad Ingredients:
- 1 cup wild rice mix (225g)
- 1 red bell pepper
- 2 medium tomatoes
- 8-10 sun-dried tomatoes
- ⅓ cup pecans (35g)
- Seeds of a pomegranate
- Small handful of fresh coriander
Dressing ingredients:
- 3 tbsp extra virgin olive oil
- 3 tbsp apple cider vinegar
- 1 tsp French mustard
- Salt and pepper
- 1 tbsp maple syrup optional
Instructions
- Cook the rice according to the packet instructions. The wild rice mix I used took 35 mins.
- Whilst the rice is cooking chop the pepper, both tomatoes and pecans into bite-sized pieces. Deseed the pomegranate and finely chop the coriander.
- Add the dressing ingredients to a jar and shake well to mix.
- Once the rice is ready, allow to cool slightly and add to the serving bowl. Pour over the dressing, mix everything together and serve.
Notes
- I use a mixture of red, brown and wild rice for this recipe. Just using wild rice can be expensive.
- This will store in the fridge for about 4 days.
- I don’t recommend freezing.
- The nutritional information is based up the recipe serving 4 but depending on portion sizes this could stretch to 6 as a side.
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