subscribe to new posts: via email via rss

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.

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.

MY LATEST VIDEOS

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. 

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. 

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.

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. 

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.

For more healthy salad recipes, make sure to check out my Easy Cucumber Salad, Cauliflower Rice Tabbouleh, BLT Salad with Avocado and Sprouts and Watermelon Radish and Cucumber Salad.

Enjoy!

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. 

5
5 / 5 ()
Did you make this recipe?

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.

Ingredients

  • 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

Directions

  1. Add the wild rice to a fine mesh sieve and rinse with cold water under the faucet.
  2. 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.
  3. Add the rice and remaining ingredients to a large mixing bowl and toss to combine. Drizzle with the lemon vinaigrette.

Lisa's Tips

  • 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.

Nutrition Information

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
All images and text ©Lisa Bryan for Downshiftology

Did you make this recipe? I'd love to see!

Tag @downshiftology on Instagram and hashtag it #downshiftology.

Leave a Reply

Your email address will not be published. Required fields are marked *

10 comments on “Wild Rice and Arugula Salad”

  1. I am planning to make this one very soon. I recently bought a packet of wild rice and have somehow haven’t opened it yet. This recipe looks so inviting that I guess it is time to use it now.. And I can already imagine biting into a sweet cranberry or crunchy almond with the soft rice and arugula! Thank you sharing!

    Rating: 5
  2. I love the sound of this, arugula has such a great flavour! Salads and lighter meals are definitely order of the day here too!

    Rating: 5
  3. Love this salad, I usually cook wild rice in the pressure cooker so it is much faster. I going to buy some to make this salad, it is very tempting

    Rating: 5
  4. So delicious! I love all the textures in this salad too. Perfect as a light lunch.

    Rating: 5
  5. I know exactly what I’m having for supper tonight! Wild rice has such a deep and nutty flavour. Love it

    Rating: 5