Wild rice salad

Ingredients

• 95 g (½ cup)wild rice
• ½red pepper
• 2 ribscelery
• 15 g (¼ cup)chopped parsley
• 113 g (4 oz; about 1 small beet)raw beetroot, grated
• 27 g (3 tbsp)sunflower seeds, preferably roasted and unsalted
• 35 g (¼ cup)tart dried cherries
• 10dried apricots
• 8dates
• 60 ml (¼ cup)lemon juice
• 60 ml (¼ cup)olive oil
• ½ tspDijon mustard
• 1 clove, crushedgarlic
• to tastesalt and pepper
• 300 ml (1¼ cups)water, for cooking the rice

Instructions

1. 1

   Cook the rice

   Cook the wild rice according to the packet instructions. Alternatively, bring 300 ml (1¼ cups) water and the 95 g (½ cup) rice to the boil, then simmer for about 40 minutes. Cook until tender but still nutty, rather than very soft or bursting open.

2. 2

   Prepare the ingredients

   While the rice cooks, dice the red pepper, slice the celery and chop the parsley. Coarsely grate the beetroot, then measure out the sunflower seeds and cherries. Roughly chop the apricots into about four pieces each and the dates into about six pieces each.

3. 3

   Dress and combine

   Take the cooked rice off the heat. Whisk or shake the lemon juice, olive oil, Dijon mustard, crushed garlic, salt and pepper together in a small jar. Pour the vinaigrette over the rice and mix it through. Let the rice cool a little, then add the remaining ingredients and mix well. Serve at room temperature or chilled; the salad can also be made ahead.

What is wild rice salad?

Wild rice salad is a grain-based salad built around wild rice, a North American grain with a distinctively earthy, nutty character. This version pairs it with crisp vegetables, sweet dried fruit, beetroot and a tart lemon dressing.

The contrast is what makes it work: chewy rice and fruit meet crunchy seeds and fresh vegetables, while the vinaigrette keeps the mix bright.

Nutrition and macros by portion

The nutrition label shows one serving as written: 745 calories, 14g protein, 101g carbs, 35g fat.

Wild rice and dried fruit provide much of the carbohydrate, while olive oil and sunflower seeds contribute most of the fat. The rice, seeds and smaller amounts from the other ingredients provide protein. For a more balanced plate, serve a portion with a protein-rich side such as beans or grilled chicken.

Choosing the ingredients

Wild rice: use the cooking time on the packet as a guide, since varieties can differ. The aim is tender grains that still have some bite.

Dried fruit: tart cherries offset the sweetness of the apricots and dates. Chop the larger pieces so their flavour is spread through the salad.

Seeds: roasted, unsalted sunflower seeds add crunch without making the dressing overly salty. If yours are salted, season the salad cautiously.

Getting the rice right

Simmer the rice gently and start checking it as it nears the packet’s suggested cooking time. Some grains may split as they cook, but take the pan off the heat before the rice becomes mushy.

Drain any excess water if needed, then dress the warm rice. It can absorb the lemon and olive oil as it cools, helping the flavour carry through the salad.

Balancing the dressing

Lemon juice: its sharpness cuts through the oil and balances the dried fruit. Shake or whisk the dressing until the mustard and oil are well combined.

Seasoning: add salt and pepper to taste, bearing in mind that the fruit and seeds already bring plenty of flavour. Taste again after mixing, when the rice has had a chance to take up some dressing.

Preparing the vegetables and fruit

Even pieces: dice the pepper and slice the celery so they are easy to eat alongside the grains. Coarsely grate the beetroot, which distributes it through the salad without losing its texture.

Chopping: cut the apricots into roughly four pieces each and the dates into about six. This gives you bites with a mix of sweet fruit rather than large, sticky chunks.

When to serve it

The salad can be served at room temperature or chilled, making it convenient to prepare ahead. Allow the rice to cool a little before adding the other ingredients so the fresh vegetables and herbs retain their character.

Serve it as a main for two or alongside a simple soup, roasted vegetables or a savoury protein. If making it ahead, taste and adjust the seasoning before serving.

Recipe notes & tips

• Follow the rice packet’s directions if they differ from the suggested stovetop timing.
• Rinse and dry the beetroot before grating to keep the preparation tidy.
• Shake the vinaigrette in a small jar for an easy, even emulsion.
• Add the vegetables and fruit after the rice has cooled a little.
• Taste the finished salad before serving and adjust the salt, pepper or lemon.

Variations

• Add toasted pecans: use them in place of some or all of the sunflower seeds for a different crunch.
• Use orange: replace some of the lemon juice with orange juice for a softer citrus note.
• Add fresh herbs: mix in chopped mint or extra parsley just before serving.
• Swap the dried fruit: use another tart dried fruit in place of the cherries, keeping the overall mix to taste.
• Make it savoury: add crumbled feta just before serving for a salty contrast.

Common mistakes to avoid

• Overcooking the rice: simmer until tender but still nutty, and check it towards the end of the cooking time.
• Adding everything while the rice is piping hot: let it cool a little first to preserve the vegetables’ fresh texture.
• Leaving fruit pieces too large: chop the apricots and dates so they are easier to mix and eat.
• Under-seasoning: taste after the rice has absorbed some dressing and adjust the salt and pepper.
• Using salted seeds without checking: choose unsalted seeds or reduce the added salt, then taste.

How to store

Store the salad in a covered container in the fridge and eat within 3 days. Serve chilled or let it sit briefly at room temperature; it is best not reheated.

Frequently asked questions