Wild Rice Cranberry and Walnut Salad

Experience the ultimate balance of earthy, tangy, and nutty flavors with this Wild Rice Cranberry and Walnut Salad, a vibrant dish that’s perfect for any occasion. This hearty salad features tender, nutty wild rice paired with sweet dried cranberries, toasted walnuts, and fresh parsley, all tied together with a tangy-sweet apple cider vinaigrette infused with Dijon mustard and maple syrup. Perfect as a healthy side dish or a light main course, this salad is not only nutrient-packed but also visually stunning with its mix of colors and textures. Ready in just an hour, this make-ahead-friendly recipe is ideal for meal prep, holiday gatherings, or potlucks. Serve it chilled or at room temperature for a fresh, flavorful bite every time!

Nutriscore Rating: 70/100

Prep Time:15 mins

Cook Time:45 mins

Total Time:60 mins

Servings: 4

Ingredients

• 1 cup Wild rice
• 3 cups Water
• 1 cup Dried cranberries
• 1 cup Walnuts
• 0.25 cup Fresh parsley, chopped
• 2 stalks Green onions, thinly sliced
• 3 tablespoons Olive oil
• 1.5 tablespoons Apple cider vinegar
• 1 tablespoon Maple syrup
• 1 teaspoon Dijon mustard
• 0.5 teaspoons Salt
• 0.25 teaspoons Black pepper

Directions

Step 1

Rinse 1 cup of wild rice thoroughly under cold water using a fine-mesh strainer.

Step 2

In a medium saucepan, bring 3 cups of water to a boil. Add the rinsed wild rice and a pinch of salt. Reduce the heat to low, cover, and simmer for 40-45 minutes or until the rice is tender and has absorbed most of the water.

Step 3

Drain any excess water from the cooked rice and let it cool to room temperature.

Step 4

While the rice is cooking, toast the walnuts. Preheat a dry skillet over medium heat, add 1 cup of walnuts, and toast for 3-5 minutes, stirring frequently until fragrant. Remove from heat and let them cool slightly before roughly chopping.

Step 5

In a large mixing bowl, combine the cooled wild rice, 1 cup of dried cranberries, the toasted and chopped walnuts, 1/4 cup of chopped fresh parsley, and 2 thinly sliced green onions.

Step 6

To make the vinaigrette, whisk together 3 tablespoons of olive oil, 1.5 tablespoons of apple cider vinegar, 1 tablespoon of maple syrup, 1 teaspoon of Dijon mustard, 1/2 teaspoon of salt, and 1/4 teaspoon of black pepper in a small bowl.

Step 7

Pour the vinaigrette over the salad and gently toss until everything is well coated.

Step 8

Taste and adjust seasoning, if needed. You can add more salt, pepper, or a dash of vinegar for extra brightness.

Step 9

Serve the salad immediately at room temperature or chill in the refrigerator for 30 minutes for a cold, refreshing version.

Step 10

Garnish with additional parsley before serving, if desired.

Nutrition Facts

Serving size	(1307.9g)

Amount per serving	% Daily Value*
Calories	2284.6

Total Fat 124.0g	0%
Saturated Fat 14.3g	0%
Polyunsaturated Fat 60.6g
Cholesterol 0mg	0%
Sodium 1428.4mg	0%
Total Carbohydrate 268.0g	0%
Dietary Fiber 31.4g	0%
Total Sugars 112.3g
Protein 43.9g	0%

Vitamin D 0IU	0%
Calcium 335.3mg	0%
Iron 10.5mg	0%
Potassium 1737.9mg	0%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 47.2%

Protein: 7.4%

Carbs: 45.4%