Blueberry Walnut Wild Rice Salad

Elevate your salad game with this nutrient-packed Blueberry Walnut Wild Rice Salad—a perfect balance of earthy, sweet, and tangy flavors. Featuring the nutty chewiness of wild rice, the juicy burst of fresh blueberries, and the satisfying crunch of toasted walnuts, this salad is a textural delight. Baby spinach and a touch of red onion add freshness, while a zesty homemade vinaigrette made with orange juice, honey, and Dijon mustard ties everything together beautifully. Optional crumbles of feta cheese bring a creamy, savory finish to this vibrant dish. Ready in under an hour, this wholesome salad is ideal for light lunches, picnics, or as a refreshing side dish at your next gathering.

Nutriscore Rating: 68/100

Prep Time:15 mins

Cook Time:40 mins

Total Time:55 mins

Servings: 4

Ingredients

• 1 cup wild rice
• 3 cups water
• 0.5 teaspoons salt
• 1 cup fresh blueberries
• 0.5 cups walnuts
• 2 cups baby spinach
• 0.25 cup red onion
• 3 tablespoons olive oil
• 2 tablespoons orange juice
• 1 tablespoon honey
• 1 teaspoon Dijon mustard
• 0.25 teaspoons black pepper
• 0.5 cups feta cheese (optional)

Directions

Step 1

Rinse the wild rice under cold running water to remove excess starch.

Step 2

Bring 3 cups of water and 0.5 teaspoons of salt to a boil in a medium-sized saucepan. Add the wild rice, reduce the heat to low, and cover. Let it simmer for 40 minutes or until the rice is tender and the grains have split. Drain any excess water and transfer the rice to a large mixing bowl to cool.

Step 3

While the rice is cooling, toast the walnuts. Place them in a dry skillet over medium heat, stirring frequently for 4-5 minutes until they are fragrant and lightly browned. Set aside to cool.

Step 4

Dice the red onion into small, fine pieces. If the onion is too sharp, soak the diced pieces in cold water for 10 minutes and then drain well.

Step 5

In a small mixing bowl or jar, whisk together the olive oil, orange juice, honey, Dijon mustard, and black pepper to create the vinaigrette. Adjust seasoning to taste if needed.

Step 6

Combine the cooled wild rice with the baby spinach, fresh blueberries, red onion, and toasted walnuts in the large mixing bowl. Drizzle the vinaigrette over the salad and toss gently to coat all ingredients evenly.

Step 7

If desired, crumble feta cheese on top for added creaminess and flavor.

Step 8

Serve the salad immediately or refrigerate for up to 2 hours before serving to allow the flavors to meld.

Nutrition Facts

Serving size	1409.2 grams (1409.2g)

Amount per serving	% Daily Value*
Calories	1864

Total Fat 110.60g	142%
Saturated Fat 28.60g	143%
Polyunsaturated Fat 32.30g
Cholesterol 107mg	36%
Sodium 2736mg	119%
Total Carbohydrate 184.90g	67%
Dietary Fiber 20.60g	74%
Total Sugars 40.00g
Protein 52.60g	105%

Vitamin D 0IU	0%
Calcium 782mg	60%
Iron 8mg	42%
Potassium 1068mg	23%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 51.2%

Protein: 10.8%

Carbs: 38.0%