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    Harvest Wild Rice Salad

    January 18, 2023 by Sara Tercero 4 Comments

    Jump to Recipe Print Recipe

    This harvest wild rice salad will blow your mind. The combination of roasted veggies, pecans and pomegranate arils is a textural paradise. It is sweet, smoky, tangy, umami and delicious. The combination of soft, roasted butternut squash is a great variance from the crunchy pecans and firm and nutty wild rice. This vegan wild rice salad really has something for everybody.

    Harvest Wild Rice Salad

    What is wild rice?

    Wild rice is not actually a true rice, but seeds of a species of grasses. It is higher in protein and fiber and lower in carbs and calories than regular white rice. The texture of wild rice is chewy and firm and the flavor is mildly nutty and earthy. This is why I love using wild rice in soups and salads. It doesn't break down and get mushy like simple white rice. Wild rice is a great base for this harvest wild rice salad.

    What is tempeh?

    Tempeh is a made from fermented soy beans that are pressed into a cake. It is less processed than tofu which is why some Whole Foods plant based vegans prefer it. Tempeh is higher in protein and vitamins than tofu and has a much firmer texture. Some people do not like tempeh because it has kind of a funky taste that you need to get used to. That is why I like to heavily season it so that the funk is masked. In this Harvest wild rice salad, the tempeh is roasted with the veggies. This gives it a very firm texture. Once the salad is dressed, it will soak up all that delicious sweet and tangy flavor.

    Ingredients for Harvest Wild Rice Salad

    This is the perfect salad for Fall when the squash and cruciferous veggies are abundant. If pomegranate arils are not available when you want to make this one, you may substitute any sweet and seedless orange.

    • wild rice
    • brussels sprouts
    • butternut squash
    • tempeh
    • olive oil
    • salt
    • pepper
    • maple syrup
    • apple cider vinegar
    • smoked paprika
    • thyme leaves
    • pecans
    • pomegranate arils

    How to Make Harvest Wild Rice Salad

    This salad is very easy to make. Roasting all the veggies and tofu together on one sheet pan is low maintenance and simple.

    • Cook wild rice according to package and let cool.
    • Preheat oven to 400.
    • Spray a sheet pan with olive oil then spread brussels sprouts, butternut squash, and tempeh in a single layer. Spray with oil and sprinkle with salt then bake for 15 minutes. Remove from oven and drizzle with maple syrup then bake an additional 10 minutes. Let cool.
    • Make dressing by combining apple cider vinegar, olive oil, maple syrup, salt, smoked paprika and pepper and blend until emulsified.
    • Layer wild rice and veggies in a large bowl. Add pomegranate, pecans and thyme leaves then toss with the dressing.
    • Enjoy within 4 days for best quality.

    Other Healthy Salad Recipes

    • Zesty Wild Rice and Kale Salad
    • Wild Rice and Kale Salad
    • Power Slaw with peanut sauce
    • Blueberry and Lemon Poppyseed Salad
    Harvest Wild Rice Salad

    Harvest Wild Rice Salad

    This chilled, hearty Fall salad is full of flavor and texture. It has sweet butternut squash and pomegranate arils, roasted Brussels sprouts and tempeh, crunchy pecans and a zippy vinaigrette.
    5 from 1 vote
    Print Recipe Pin Recipe
    Cook Time 1 hour hr
    Course dinner, holiday, lunch, Main Course, Salad, Side Dish
    Cuisine American, Californian
    Servings 6
    Calories 470 kcal

    Ingredients
      

    • 8 oz dry wild rice

    For Roasted Vegetables

    • 1 pound brussels sprouts halved
    • 2 cups butternut squash cubed
    • 12 oz tempeh cubed
    • 1 tbsp olive oil
    • ½ tsp salt
    • 2 tbsp maple syrup

    For Dressing

    • 3 tbsp apple cider vinegar
    • 3 tbsp olive oil
    • 2 tsp maple syrup
    • ½ tsp smoked paprika
    • ¼ tsp salt
    • black pepper

    Garnish

    • 3 sprigs fresh thyme leaves only
    • ½ cup pecans
    • ¼ cup pomegranate arils

    Instructions
     

    • Cook wild rice according to package and let cool.
    • Preheat oven to 400.
    • Spray a sheet pan with olive oil then spread brussels sprouts, butternut squash, and tempeh in a single layer. Spray with oil and sprinkle with salt then bake for 15 minutes. Remove from oven and drizzle with maple syrup then bake an additional 10 minutes. Let cool.
    • Make dressing by combining apple cider vinegar, olive oil, maple syrup, salt, smoked paprika and pepper and blend until emulsified.
    • Layer wild rice and veggies in a large bowl. Add pomegranate, pecans and thyme leaves then toss with the dressing.
    • Enjoy within 4 days for best quality.

    Nutrition

    Calories: 470kcalCarbohydrates: 55gProtein: 20gFat: 22gSaturated Fat: 3gPolyunsaturated Fat: 5gMonounsaturated Fat: 12gSodium: 321mgPotassium: 936mgFiber: 7gSugar: 10gVitamin A: 5648IUVitamin C: 76mgCalcium: 144mgIron: 4mg
    Keyword cozy, Fall, holiday, meal-salad, rice, salad, wildrice
    Tried this recipe?Let us know how it was!
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    Reader Interactions

    Comments

    1. Teri

      October 09, 2023 at 9:03 pm

      5 stars
      Thanksgiving in a bowl! I only had freekeh on hand but am hoping to use wild rice next time. Also, sautéed soy curls with shawarma seasoning - I’m not fond of tempeh. I liked the dish even more reheated for dinner the day after - nice to have cold or hot option.

    2. Sara Tercero

      October 10, 2023 at 10:27 am

      Hello Teri! I love how you made the recipe your own. This is what I love about sharing recipes. Thanks for the feedback and the 5 stars. Happy Cooking!

    3. Jean Haedrich

      October 18, 2023 at 9:51 pm

      I absolutely loved this salad!!! Putting tempeh on the sheet pan with the squash is a game changer for me. I roasted red kuri and delicata squash with olive oil, salt, and fresh thyme and rosemary. I massaged some kale with a bit of lemon juice and used that as the base. The dressing IS wicked good. Thank you, Sara, for your inspired, creative, and DELICIOUS salads. I’m hooked!! And so excited to try them all. You are so fun to watch on Instagram.

    4. Sara Tercero

      October 19, 2023 at 10:13 am

      Thank you so much Jean! I really appreciate the feedback and I am so happy you loved it!

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    About BetterFoodGuru

    image Sara Tercero

    Hi, I am Sara Tercero, the Chef behind BetterFoodGuru. It is my mission to prove that plants are delicious and to help others cook and eat their way to health and happiness. My recipes are inspired by global flavors and my love for eating the rainbow. Reach out on social media or leave a review with feedback!

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