Nutty Wild Rice Autumn Salad

As the leaves begin to turn and the air becomes crisp, there's no better way to indulge in the flavors of fall than with a hearty and nutritious Nutty Wild Rice Autumn Salad. This salad combines earthy wild rice with the sweetness of roasted butternut squash, the tartness of cranberries, and the crunch of toasted nuts, making it a perfect dish for the season. Whether served as a main course or a side, this salad is both satisfying and nourishing.

Ingredients

1 cup wild rice
2 cups vegetable broth or water
1 cup butternut squash, peeled and diced
1 tablespoon olive oil
Salt and pepper, to taste
1/2 cup dried cranberries
1/2 cup pecans or walnuts, toasted and roughly chopped
2 green onions, thinly sliced
1 cup baby spinach, roughly chopped
1/4 cup crumbled feta cheese (optional)
2 tablespoons apple cider vinegar
2 tablespoons extra-virgin olive oil
1 tablespoon maple syrup
1 teaspoon Dijon mustard

Cooking Method

Cook the Wild Rice: Rinse the wild rice thoroughly under cold water. In a medium saucepan, combine the wild rice with the vegetable broth or water. Bring to a boil, then reduce the heat to low and cover. Simmer for 45-50 minutes, or until the rice is tender and has absorbed most of the liquid. Drain any excess liquid if necessary and let it cool slightly.
Roast the Butternut Squash: Preheat your oven to 400°F (200°C). Toss the diced butternut squash with 1 tablespoon of olive oil, salt, and pepper. Spread it out on a baking sheet and roast for 20-25 minutes, or until tender and lightly caramelized.
Prepare the Dressing: In a small bowl, whisk together the apple cider vinegar, extra-virgin olive oil, maple syrup, and Dijon mustard until well combined.
Assemble the Salad: In a large bowl, combine the cooked wild rice, roasted butternut squash, dried cranberries, toasted nuts, green onions, and chopped baby spinach. Pour the dressing over the salad and toss gently to combine.
Add Finishing Touches: Top the salad with crumbled feta cheese, if using, and give it a final toss before serving.

Nutritional Value

This Nutty Wild Rice Autumn Salad is packed with nutrients and provides a balanced array of vitamins, minerals, and fiber. Wild rice is a rich source of protein and dietary fiber, contributing to digestive health and prolonged satiety. Butternut squash is an excellent source of vitamins A and C, while the nuts and olive oil provide healthy fats that support heart health. The addition of leafy greens like spinach boosts the vitamin and mineral content, adding iron, calcium, and antioxidants to the mix.

Pairing Suggestions

To complement the flavors of the Nutty Wild Rice Autumn Salad, consider serving it alongside a warm, crusty bread or a creamy pumpkin soup for a cozy fall meal. For those who enjoy a more substantial dish, pair it with roasted chicken or grilled salmon. A crisp, dry white wine such as Sauvignon Blanc or a light Pinot Gris will enhance the flavors of the salad, while a sparkling apple cider offers a refreshing non-alcoholic alternative. For a bit of sweetness, a pear or cranberry-infused sparkling water can also be a delightful pairing.