I love roasted vegetables, and what better to pair them with than wild rice for a wild rice salad? Served hot or cold, wild rice salad is savory yet filling. And then, I chose a fresh cranberry vinaigrette for this wild rice salad recipe.
Whenever people think about salad, they assume all salads are lettuce based. But, what there was a way to skip the lettuce yet get more vegetables? Oh, the possibilities.
Since I happened to have extra cranberries from the holidays, I paired my salad with a tangy cranberry vinegarette. If cranberries are difficult to get with the holidays over, don't skip this recipe.
Instead, I listed different oil-free dressing options that work well with this wild rice salad recipe.
Ingredients for Roasted Vegetables and Wild Rice Salad
Of course, the highlight of this wild rice salad recipe is the roasted vegetables. Did I say I love roasted vegetables? Although you should always choose your favorites, my favorite vegetable combination is always the same:
- Brussel Sprouts
Other possible vegetables that roast well:
- Red Bell Peppers (or bell pepper of choice)
- Butternut Squash
How to roast vegetables without any oil and get great taste and crunch
Contrary to popular belief, roasted vegetables don't need oil to roast perfectly. In fact, I think they taste better without oil. First, always cut the vegetables approximately the same size when roasting, so they roast evenly.
Then, using parchment paper or a silicone baking mat to prevent sticking. Next, consider the seasoning for the roasted vegetables.
For instance, I prefer these seasonings and herbs when roasting vegetables:
- Garlic powder
- Onion powder
- Herb de Provence Seasoning
- Italian Seasoning Blend
- Red pepper flakes
For this wild rice salad, I chose a combination of garlic powder, onion powder, pepper, and Herb de Provence Seasoning. Remember, adding your own seasoning blend gives your food the personal touch.
Another suggestion is to get the vegetables wet (by washing an additional time) and leave them somewhat wet before adding the seasoning. As a result, the seasoning sticks to the vegetables without any oil.
What are the benefits of eating wild rice for wild rice salad?
Did you know wild rice is actually a species of grass that produces edible seeds resembling rice? So, most wild rice is actually combined with other rice called a wild rice blend.
According to Healthline, a 3.5-ounce (100-gram) serving of cooked wild rice provides (1Trusted Source):
- Calories: 101
- Carbs: 21 grams
- Protein: 4 grams
- Fiber: 2 grams
- Vitamin B6: 7% of the Daily Value (DV)
- Folate: 6% of the DV
- Magnesium: 8% of the DV
- Phosphorus: 8% of the DV
- Zinc: 9% of the DV
- Copper: 6% of the DV
- Manganese: 14% of the DV
With 101 calories, 3.5 ounces (100 grams) of cooked wild rice provides slightly fewer calories than the same serving of brown or white rice, which offer 112 and 130 calories, respectively (1Trusted Source, 2Trusted Source, 3Trusted Source).
Wild rice also contains small amounts of iron, potassium, and selenium.
The low calorie and high nutrient contents make wild rice nutrient-dense food. It’s a very impressive source of minerals and a great plant-based protein source.
The dressing is the end-all for any salad! Dressing ideas for Wild Rice Salad
Since I had leftover fresh cranberries from Christmas, I made a cranberry vinaigrette for this wild rice salad. But, fresh cranberries are not always available year-round, but I will definitely be eating this roasted vegetable and wild rice salad all year long.
Ingredients in oil-free cranberry vinaigrette?
- Balsamic Vinegar
- Maple syrup
- Dijon Mustard
- Fresh Cranberries
- Salt and Pepper to Taste
Other possible oil-free dressing recipes for wild rice salad:
- Lemon Basil Dressing
- Maple Dijon Dressing
- Almond Butter Dressing
- Carrot Ginger Dressing
- Roasted Pumpkin Vinaigrette
- Italian Dressing
Another great idea is to add some grilled tofu to the wild rice salad. Although this is just an option, it adds a little extra something-something that tastes fabulous!
In order to pair the tofu with the wild rice salad, I marinated my tofu in the same cranberry vinaigrette dressing, overnight, and made Grilled Tofu.
If you love roasted vegetables, check out these roasted vegetable recipes
- Roasted Vegetable Pasta Salad
- Tahini Roasted Cauliflower
- Garlic Roasted Potatoes
- Roasted Vegetable Salad
- Roasted Cauliflower Salad
- Roasted Sweet Potato and Quinoa Salad with Creamy Lemon Pepper Dressing
- Roasted Broccolini and Sweet Potato Tostados
- Roasted Vegetable and Hummus Grilled Lavash Wrap
Wild Rice Salad
Wild Rice Blend
- 2 cups dry wild rice blend
- 2 cups water
- 1 ½ cups vegetable broth
- 2 large carrots peeled and cut into equal-sized slices (cut larger pieces in half to match the slices)
- ½ head broccoli cut into florets
- ½ head cauliflower cut into florets
- 1 white or yellow onion cut into pieces similar to carrots and cauliflower, and broccoli
- 8 ounces mushrooms cut in half
- 2 cups of Brussels sprouts cut in half
- 1 zucchini cut into slices and then cut in half
- 2 teaspoons Herb de Provence Seasoning
- 1 teaspoon garlic powder
- 1 teaspoon onion powder
Oil-free Cranberry Viniargarette
- ¼ cup balsamic vinegar
- ¼ cup fresh cranberries or ⅛ cup dried cranberries
- 1 teaspoon maple syrup
- 1 teaspoons dijon mustard
- 1 clove garlic
- ½ cup water
- Salt and pepper to taste
Preparing the wild rice blend
- Combine 2 cups of wild rice blend with 2 cups of water and 1 ½ cups vegetable broth in a pot, and bring to a boil.
- Cover with a tight-fitting lid. Reduce heat to maintain a low simmer, and cook for 45 minutes.
- Remove from heat (keep covered) and steam for 10 minutes.
- Fluff with a fork and serve.
- While the rice cooks, roast the vegetables.
- Preheat the oven to 425 degrees
- Line a baking sheet with parchment paper or a silicone baking mat
- Wash and cut the vegetables in similar sizes, leaving the vegetables wet
- Spread the vegetables on the baking sheet in a single layer and sprinkle with the seasonings
- Cook for 35 minutes.
- Remove from the oven and set aside.
- Combine all the ingredients in a high-speed blender and blend on a high-speed blender until smooth.
- If eating the salad hot, do not refrigerate; if eating the salad cold, place the dressing in the refrigerator to chill.
- Serving the salad (hot or cold)
- Place a serving of rice into the base of the bowl.
- Add mixed roasted vegetables.
- Dress the salad and serve
- Add grilled tofu (optional)
- If eating cold, place all ingredients separately in the refrigerator and allow them to cool. Serve the same way. Do not dress the salad and toss together before serving if eating cold.
How To Roast Vegetables Without Any Oil And Get Great Taste And CrunchContrary to popular belief, roasted vegetables don't need oil to roast perfectly. In fact, I think they taste better without oil. First, always cut the vegetables approximately the same size when roasting, so they roast evenly. Then, using parchment paper or a silicone baking mat to prevent sticking. Next, consider the seasoning for the roasted vegetables.
Hi! My name is Kathy, I am a retired high school English teacher & vegan enthusiast and blogger. My entire blog is fully plant-based vegan. I truly believe what we eat & how we live determines our health & the preservation of our planet! 🙂
Leave a Reply