Sweet Potato Wild Rice Salad is an exquisite dish that caters to anyone looking for a nutritious and satisfying meal. This vibrant salad is perfect for health-conscious individuals, families seeking wholesome ingredients, and those who appreciate seasonal flavors. Whether you’re preparing a light lunch, a side dish for dinner, or a delightful meal prep option, this recipe is sure to impress. Did you know that sweet potatoes are one of the top sources of Vitamin A? It’s true! A single medium sweet potato provides over 400% of your daily requirement.
| Yields | Prep Time | Cook Time | Total Time | Calories per Serving |
|---|---|---|---|---|
| 4 Servings | 15 minutes | 30 minutes | 45 minutes | 250 |
Ingredients
- 2 medium sweet potatoes, peeled and diced
- 1 cup wild rice
- 4 cups vegetable broth
- 2 cups arugula, washed and dried
- 1/2 cup walnuts, chopped
- 1/2 cup feta cheese, crumbled
- 1/4 cup red onion, thinly sliced
- 1/4 cup fresh parsley, chopped
- 3 tablespoons olive oil
- 2 tablespoons balsamic vinegar
- Salt and pepper to taste
Instructions
Step 1: Preheat your oven to 400°F (200°C). Line a baking sheet with parchment paper. This will help the sweet potatoes roast evenly and prevent them from sticking.
Step 2: In a mixing bowl, toss the diced sweet potatoes with 1 tablespoon of olive oil, salt, and pepper. Make sure the sweet potatoes are well-coated. Spread them out on the prepared baking sheet in a single layer.
Step 3: Roast the sweet potatoes in the preheated oven for about 25-30 minutes, flipping them halfway through until they are golden brown and tender.
Step 4: While the sweet potatoes are roasting, rinse the wild rice under cold water. In a medium saucepan, combine the wild rice and vegetable broth. Bring it to a boil, then reduce the heat and cover. Allow it to simmer for about 40-45 minutes, or until the rice is tender and has absorbed most of the liquid.
Step 5: Once the sweet potatoes and wild rice are cooked, remove them from heat and let them cool slightly.
Step 6: In a large bowl, combine the roasted sweet potatoes, cooked wild rice, arugula, chopped walnuts, feta cheese, red onion, and parsley.
Step 7: In a small bowl, whisk together the remaining 2 tablespoons of olive oil and balsamic vinegar. Drizzle the vinaigrette over the salad and toss gently to combine. Adjust the seasoning with salt and pepper as needed.
Step 8: Serve immediately, or let the salad chill in the fridge for about 30 minutes to enhance the flavors. This salad can be enjoyed warm or cold, making it a versatile choice for any meal!
Nutrition Facts
| Nutrient | Amount per Serving |
|---|---|
| Calories | 250 |
| Total Fat | 14g |
| Saturated Fat | 4g |
| Cholesterol | 20mg |
| Sodium | 350mg |
| Total Carbohydrates | 30g |
| Dietary Fiber | 5g |
| Protein | 7g |
Tips and Variations
- Meal Prep: This Sweet Potato Wild Rice Salad is excellent for meal prep. You can prepare it in advance and store it in the fridge for up to 4 days. Just keep the dressing separate until you’re ready to serve.
- Ingredient Swaps: Feel free to customize this salad with other ingredients. You can substitute quinoa for wild rice or add in seasonal vegetables like roasted beets or carrots.
- Protein Boost: If you want to make this salad more filling, consider adding a protein source such as grilled chicken, chickpeas, or black beans.
- Herbs and Spices: Experiment with different herbs like basil or cilantro for a flavor twist. You can also add spices such as cumin or paprika for an earthy kick.
Kitchen Equipment Needed
- Oven
- Baking sheet
- Mixing bowls
- Medium saucepan
- Whisk
- Knife
- Cutting board
Storage Instructions
Store any leftovers in an airtight container in the refrigerator for up to four days. You may notice the arugula wilts slightly, but the flavors will continue to blend, making it just as delicious!
Food and Drink Pairings
This Sweet Potato Wild Rice Salad pairs beautifully with a light white wine such as Sauvignon Blanc or a refreshing sparkling water with lemon. For a heartier meal, serve alongside grilled salmon or chicken breast.
This nutrient-rich salad is a perfect representation of wholesome, vibrant ingredients and seasonal flavors. It’s a comforting dish that brings together plant-based goodness with the earthy flavors of roasted sweet potatoes and wild rice.
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Frequently Asked Questions
Q: What is the best way to roast sweet potatoes for a salad?
A: The best way to roast sweet potatoes is to peel and dice them into uniform pieces, toss them in olive oil, salt, and pepper, and roast at 400°F (200°C) for about 25-30 minutes until they are tender and caramelized.
Q: Can I use brown rice instead of wild rice?
A: Yes, you can substitute brown rice for wild rice in this recipe. However, keep in mind that the cooking time may vary, so adjust accordingly.
Q: Is this Sweet Potato Wild Rice Salad gluten-free?
A: Yes, this salad is naturally gluten-free, as it uses wild rice and fresh vegetables, making it suitable for those with gluten sensitivities.
Q: How long will this salad last in the fridge?
A: This salad can last up to four days in the refrigerator. However, it’s best served fresh to enjoy the crispness of the greens.
Q: Can I add other vegetables to this salad?
A: Absolutely! This salad is customizable. Feel free to add seasonal vegetables like kale, spinach, or even roasted bell peppers for added flavor and nutrition.
Q: Will the salad taste good the next day?
A: Yes, the flavors of the salad will meld together overnight, making it just as delicious the next day. However, the arugula may wilt slightly.
Q: Is this salad suitable for meal prep?
A: Yes, this Sweet Potato Wild Rice Salad is great for meal prep. You can prepare it ahead of time and store it in the fridge, making it a convenient option for busy weeks.
