Wild Rice and Arugula Salad
This wild rice and arugula salad takes advantage of fresh seasonal greens, including arugula, cucumber, spring onions and mint – and pairs that with the nuttiness of wild rice and sweetness of dried cranberries. It’s deliciously simple and packed with flavor.
Spring has me craving all the salads right now. Warmer weather and lighter meals go hand-in-hand. So you’ll likely see several new salad recipes popping up on the website.
But one salad I’ve been making again and again (because it’s so darn easy) is this wild rice and arugula salad. There’s only one thing you have to cook for the salad – the wild rice – and then it’s just a matter of tossing everything else together in the bowl.
What is Wild Rice?
Wild rice may have “rice” in the name, but it’s quite different than your typical white or brown rice. In fact, it’s a whole different species. Wild rice comes from a tall grass that grows wild in lakes and streams in North America (mainly). So essentially, it’s the seed of marsh grass.
Wild rice has an earthy, nutty flavor and slightly chewy texture. It’s also loaded with vitamins and minerals and has an impressive amount of dietary fiber.
How to Cook Wild Rice
Wild rice takes longer to cook than white or brown rice, so plan accordingly. But other than that, the process is the same. For every one cup of wild rice, you’ll need approximately 3 cups of water. But I cook wild rice by boiling a medium pot of water, adding the rinsed wild rice, then draining once it’s fully cooked – which is about 40-50 minutes. Much easier and no measuring needed.
How to Make This Wild Rice and Arugula Salad
I find that arugula, with it’s stronger, more peppery flavor pairs beautifully with the nuttiness of the wild rice. And to take advantage of seasonal, spring veggies, we’ll be adding cucumber and green onion along with a smidge of chopped mint.
Once your wild rice is cooked, drain it and add to a bowl along with the arugula and other greens. Then, add some dried cranberries (though you could also use raisins or other dried fruit) and sliced almonds. Season with a little salt and pepper and drizzle with my homemade lemon vinaigrette.
Voila. A delicious, light yet filling, seasonally appropriate Wild Rice and Arugula Salad.
Wild Rice and Arugula Salad
This wild rice and arugula salad is loaded with a variety of greens, hearty wild rice and dried cranberries. Then it’s drizzled with my homemade lemon vinaigrette.
- 4 cups baby arugula
- 3/4 cup wild rice
- 1 large cucumber, small diced
- 3 green onions, sliced
- 1/4 cup fresh mint, chopped
- 1/2 cup dried cranberries
- 1/4 cup sliced almonds
- salt and pepper, to taste
- 1/2 recipe lemon vinaigrette
- Add the wild rice to a fine mesh sieve and rinse with cold water under the faucet.
- Bring a medium pot of water to a boil and add the wild rice. Cook for 40-50 minutes or until the rice is tender and has started to split open. Drain the rice.
- Add the rice and remaining ingredients to a large mixing bowl and toss to combine. Drizzle with the lemon vinaigrette.
- This is a great “make ahead” salad and it’s perfect for meal prep. You can see me make it in my Spring Meal Prep video.
- And while you can use any brand of wild rice, this is the brand of wild rice that I personally use and recommend as it’s organic.
Yield: 4 servings, Serving Size: 1/4 of recipe
- Amount Per Serving:
- Calories: 273.6
- Total Fat: 13.3g
- Saturated Fat: 1.6g
- Sodium: 26.3mg
- Carbohydrates: 35.2g
- Fiber: 5g
- Sugar: 11.9g
- Protein: 6.4g
Did you make this recipe? I'd love to see!
Tag @downshiftology on Instagram and hashtag it #downshiftology.