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A bowl of colourful wild rice salad topped with pomegranate arils and pumpkin seeds.

Wild Rice Salad with Orange Vinaigrette

  • Author: Deryn Macey
  • Prep Time: 10 mins
  • Cook Time: 45 mins
  • Total Time: 55 minutes
  • Yield: 4-6
  • Category: Salad
  • Cuisine: American
  • Diet: Vegan


A delicious salad featuring hearty winter ingredients like kale, pomegranate and squash.


For the Wild Rice Salad

  • 1 cup uncooked wild rice, rinsed (200 g) 
  • ½ medium butternut squash, cubed (4 cups/600 g)
  • 2 tsp extra-virgin olive oil (10 mL)
  • 1 tsp ground cumin
  • 1/2 tsp cinnamon
  • salt and black pepper
  • 4 cups finely chopped kale (75 g)
  • 5 green onions, thinly sliced
  • ½ cup parsley, chopped (20 g)
  • 1 pomegranate, seeded 
  • ¼ cup pistachios or pumpkin seeds (40 g)

For the Dressing

  • 1 fresh orange zested & juiced 
  • 2 tbsp apple cider vinegar (30 mL)
  • 1 tbsp maple syrup (15 g)
  • 1 tsp Dijon mustard 
  • ⅓ cup olive oil (43 g)
  • salt and pepper


  1. Cook Wild Rice: Cover the rinsed rice with water in a large pot and add about 1/2 tsp salt. Bring to a boil then cover and reduce the heat to low and let it simmer for 40-50 minutes until the rice is tender. Drain well. If you have time though not required, spread the drained rice on a baking sheet to cool while you prepare the rest of the recipe, otherwise drain well and then add to the salad in step 4.
  2. Roast Squash: While the rice cooks, on a parchment-lined baking sheet (optional to line with parchment), toss squash with 2 tsp oil, cumin and cinnamon. Season with salt and pepper. Roast on the middle rack of the oven for 20-25 min, shaking the pan half way through, until tender and golden. 
  3. Make Dressing: In the bowl you plan to mix the salad in, add the orange juice, 2 tsp orange zest (avoid bitter white pith and use outermost peel only), maple syrup, Dijon and olive oil. Season with salt and pepper. Whisk well to combine. 
  4. Toss Salad: To the bowl with the dressing, add the cooked and cooled wild rice (it’s ok if it’s still warm), roasted squash, kale, parsley, green onions and half the pomegranate. Season with salt and pepper, then toss to combine.
  5. Serve: Sprinkle pistachios or pumpkin seeds over top, along with remaining pomegranate and serve.


Dressing can be made 1-2 days ahead. You can cook rice 1-2 days ahead. Keep refrigerated until ready to use.

Serves 4 as a main dish, 6-8 as a side dish. Nutrition facts are for 6 servings.

To remove the arils from the pomegranate, cut it in half so you have the top and bottom pieces. Hold each half over a large bowl (there will be some spray from the juices) and hit the sides with a wooden spoon. Keep tapping around the edges and top until all of the arils fall out, squeezing a little to loosen them.


  • Serving Size: 1/6th of salad
  • Calories: 331
  • Sugar: 9 g
  • Fat: 18 g
  • Carbohydrates: 41 g
  • Fiber: 6 g
  • Protein: 8 g

Keywords: wild rice salad