Wild Rice Salad with Cranberries, Pecans, and Maple Vinaigrette

A hearty and flavorful salad featuring the nutty taste of wild rice, the sweetness of dried cranberries, the crunch of toasted pecans, and a tangy maple vinaigrette. A perfect vegetarian and gluten-free option for lunch or a light dinner.

Prep Time

15 minutes

Total Time

55 minutes

Calories

465 kcal

Difficulty

Easy

Equipment

4 items

Cost

£1.92/serving

Season:

☀️ Summer•🍂 Autumn

Meal Type:

Breakfast•Lunch•Dinner•Salad

Cuisine:

Main Ingredient:

Dietary:

Mood:

Ingredients

Servings

1cupWild Rice(Uncooked)

£1.50

3cupsWater

0.5cupDried Cranberries

£0.75

0.5cupPecans(Halved or chopped)

£2.00

5ozBaby Spinach(Or mixed greens)

£1.20

0.3cupRed Onion(Thinly sliced)

£0.15

0.3cupFeta Cheese(optional, crumbled)

£1.00

3tablespoonsMaple Syrup(Pure maple syrup)

£0.60

3tablespoonsOlive Oil(Extra virgin)

£0.30

2tablespoonsApple Cider Vinegar

£0.10

1teaspoonDijon Mustard

£0.05

0.3teaspoonSalt(Or to taste)

0.3teaspoonBlack Pepper(Freshly ground, or to taste)

£0.05

Total Cost

£7.70

£1.92 per serving

Instructions

1.
Preheat oven to 350°F (175°C). Spread pecans on a baking sheet and toast in the oven for 5-7 minutes, or until fragrant and lightly browned. Watch carefully to avoid burning. Let cool slightly.
2.
Rinse wild rice under cold water. In a medium saucepan, combine wild rice and water. Bring to a boil, then reduce heat to low, cover, and simmer for 40-50 minutes, or until rice is tender and the grains have burst open. Drain any excess water and fluff with a fork. Let cool slightly.
3.
In a small bowl, whisk together maple syrup, olive oil, apple cider vinegar, Dijon mustard, salt, and pepper until well combined.
4.
In a large bowl, combine the cooked wild rice, toasted pecans, dried cranberries, baby spinach, and red onion.
5.
Pour the maple vinaigrette over the salad and toss gently to coat. Add Feta Cheese if you desire.
6.
Serve immediately or chill for later. The salad can be stored in the refrigerator for up to 3 days.

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My Notes

Nutrition Information

Nutrition per serving (230g)

465 kcal / 1945 kJ

Carbs

50g

19% of RDA

Fat

27g

39% of RDA

Protein

16% of RDA

Detailed Breakdown

Fibre

6 g

20% of RDA

Sugar

20 g

22% of RDA

Sodium

180 mg

8% of RDA

Saturated Fat

4 g

20% of RDA

Chef's Tips

To save time, you can cook the wild rice a day ahead.

For a nuttier flavor, toast the pecans in a dry skillet over medium heat instead of in the oven.

Adjust the amount of maple syrup in the vinaigrette to your desired sweetness.

Add other vegetables like diced apple or cucumber for added crunch and flavor.

Cooking Equipment

Oven

Stovetop

Large Bowl

Small Bowl

Wine Pairings

No wine pairing suggestions available for this recipe.

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