Wild Rice Sweet Potato Salad with Pears

Packed with vibrant flavors and wholesome ingredients, this Wild Rice Sweet Potato Salad with Pears is a seasonal delight perfect for fall gatherings or weeknight meals. Nutty wild rice serves as the hearty base, paired with caramelized roasted sweet potatoes, crisp baby spinach, juicy ripe pears, and a touch of sweetness from dried cranberries. Crunchy chopped pecans add texture, while a tangy balsamic maple dressing with Dijon mustard and garlic ties it all together. Ready in under an hour, this gluten-free, vegetarian salad is a gorgeous medley of autumnal ingredients and can be served fresh or made ahead for convenient meal prep.

Nutriscore Rating: 74/100

Prep Time:15 mins

Cook Time:40 mins

Total Time:55 mins

Servings: 4

Ingredients

• 1 cup wild rice
• 3 cups water
• 2 medium sweet potatoes
• 2 tablespoons olive oil
• 0.5 teaspoons salt
• 0.25 teaspoons pepper
• 2 medium ripe pears
• 2 cups baby spinach
• 0.5 cup dried cranberries
• 0.5 cup chopped pecans
• 3 tablespoons balsamic vinegar
• 1 tablespoon maple syrup
• 1 teaspoon Dijon mustard
• 1 clove garlic

Directions

Step 1

Rinse the wild rice under cold water. In a medium saucepan, combine the wild rice and 3 cups of water. Bring to a boil, reduce heat to low, cover, and simmer for 35-40 minutes or until the rice is tender and has absorbed most of the water. Drain any excess water and set the rice aside to cool.

Step 2

Preheat the oven to 400°F (200°C). Peel the sweet potatoes and cut them into 1/2-inch cubes.

Step 3

Toss the sweet potato cubes with 1 tablespoon of olive oil, 1/4 teaspoon of salt, and a pinch of pepper. Spread them in a single layer on a baking sheet and roast for 20-25 minutes, stirring halfway through, until they are tender and lightly browned. Set aside to cool.

Step 4

While the rice and sweet potatoes are cooling, prepare the dressing. In a small bowl, whisk together the balsamic vinegar, remaining 1 tablespoon of olive oil, maple syrup, Dijon mustard, minced garlic, and a pinch of salt and pepper. Adjust seasoning to taste.

Step 5

Core the pears and cut them into thin slices. If not serving immediately, drizzle a little lemon juice over them to prevent browning.

Step 6

In a large bowl, combine the cooled wild rice, roasted sweet potatoes, baby spinach, dried cranberries, chopped pecans, and sliced pears.

Step 7

Drizzle the dressing over the salad and gently toss to combine, ensuring everything is evenly coated.

Step 8

Serve immediately at room temperature, or refrigerate for up to 2 days. Toss gently before serving to redistribute the dressing.

Nutrition Facts

Serving size	(1779.9g)

Amount per serving	% Daily Value*
Calories	1986.0

Total Fat 72.5g	0%
Saturated Fat 8.5g	0%
Polyunsaturated Fat 2.7g
Cholesterol 0mg	0%
Sodium 1566.1mg	0%
Total Carbohydrate 317.0g	0%
Dietary Fiber 42.3g	0%
Total Sugars 115.5g
Protein 35.3g	0%

Vitamin D 0IU	0%
Calcium 281.5mg	0%
Iron 8.8mg	0%
Potassium 1276.8mg	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: 31.6%

Protein: 6.8%

Carbs: 61.5%