Wild Rice Salad
Serves: 4
Prep time: 15 minutes
Cook time: 50 minutes
2 ½ serves per portion
Recipe courtesy of the Country Kitchens 2025 Country of Study Collection – Canada
Ingredients:
- 2 medium sweet potatoes, cut into 1cm cubes
- 1 teaspoon olive oil
- ¼ cup mixed seeds or nuts, chopped
- 1 cup wild rice, rinsed
- 5 cups spinach leaves
- ½ cup flat leaf parsley, chopped
- ½ cup green onions, thinly sliced
- ½ cup salt reduced feta, crumbed
- ¼ cup dried cranberries
Dressing:
- 2 tablespoons white wine vinegar
- 6 tablespoons olive oil
- 1 garlic clove, minced
- 1 orange, juiced
- Pinch of salt and pepper
Method:
- PREHEAT oven to 200°C and line a tray with baking paper.
- PLACE sweet potato on tray and drizzle with olive oil. Bake for 20-25 minutes then remove from oven and set aside to cool.
- LINE a second tray with baking paper. Spread seeds or chopped nuts on the tray and cook in oven for 3-4 minutes. Remove and set aside.
- BRING a large pot of water to boil. Add the wild rice and reduce to low heat. Cover and simmer for 50 minutes.
- REMOVE pot from heat. Keep lid on and set aside for 10 minutes. Drain rice if needed.
- MIX spinach leaves, parsley and green onions in a serving bowl.
- PLACE cooked rice, sweet potato, feta, cranberries and mixed seeds or nuts on top of greens.
- COMBINE dressing ingredients. Drizzle over salad and mix well just before serving.
What's Great About It:
Native to the Great Lakes region, wild rice was a staple ingredient for Canadian Indigenous peoples. Rich in vitamins, minerals, protein and dietary fibre, wild rice is packed with health benefits. This delicious salad can be adjusted to suit taste preference and availability. If you are unable to source wild rice or are short on time, try substituting the wild rice for 250g microwavable brown and wild rice blend.
