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Nutrient-Dense Wild Rice Sweet Potato Salad

Salad with roasted sweet potatoes, pomegranate, feta, and sunflower seeds.
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A Nutrient-Dense Wild Rice Sweet Potato Salad is the perfect balance of flavor and nutrition. Packed with fiber, vitamins, and minerals, this salad is an excellent choice for anyone looking for a healthy, filling meal.

Ingredients

Scale

For the Salad:

    • 1 cup wild rice, uncooked

    • 2 medium sweet potatoes, peeled and cubed

    • 1/2 cup pecans or walnuts, chopped

    • 1/3 cup dried cranberries (or pomegranate seeds for a fresh twist)

    • 1/4 cup red onion, finely chopped

    • 2 cups baby spinach or kale, chopped

    • 1/4 cup feta cheese (optional, for extra creaminess)

For the Dressing:

    • 3 tbsp olive oil

    • 2 tbsp apple cider vinegar (or balsamic vinegar for a sweeter flavor)

    • 1 tbsp maple syrup or honey

    • 1 tsp Dijon mustard

    • 1/2 tsp cinnamon (enhances the sweetness of the potatoes)

    • Salt and black pepper to taste

Instructions

step1: Cook the Wild Rice

    1. Rinse 1 cup of wild rice under cold water to remove excess starch.

    1. In a medium saucepan, bring 3 cups of water to a boil.

    1. Add the wild rice, reduce heat, cover, and simmer for 40–45 minutes, or until the grains are tender but slightly chewy.

    1. Drain any excess water and let the rice cool slightly.

step2: Roast the Sweet Potatoes

    1. Preheat your oven to 400°F (200°C).

    1. Toss the cubed sweet potatoes with 1 tbsp olive oil, salt, pepper, and cinnamon on a baking sheet.

    1. Spread them in a single layer and roast for 25–30 minutes, flipping halfway, until they are caramelized and fork-tender.

step3: Prepare the Dressing

    1. In a small bowl, whisk together olive oil, apple cider vinegar, maple syrup, Dijon mustard, cinnamon, salt, and pepper.

    1. Taste and adjust seasoning as needed.

step4: Assemble the Salad

    1. In a large mixing bowl, combine cooked wild rice, roasted sweet potatoes, chopped red onion, cranberries, and nuts.

    1. Add the baby spinach or kale and toss gently.

    1. Drizzle the dressing over the salad and mix well.

    1. If using, sprinkle with feta cheese for extra creaminess.

step5: Serve and Enjoy

    • Serve the salad warm or chilled—it tastes great both ways!

    • Pair it with grilled chicken, tofu, or salmon for extra protein.

    • Store leftovers in an airtight container in the fridge for up to 4 days.

Nutrition

Keywords: Nutrient-Dense Wild Rice Sweet Potato Salad

Find it online: https://recipesandchill.com/nutrient-dense-wild-rice-sweet-potato-salad/