Wild Rice & Roasted Apple Salad with Dijon Dressing Recipe

A hearty salad can be more than just greens and a dressing — it can be a full, satisfying, and flavor-packed meal. Wild Rice & Roasted Apple Salad with Dijon Dressing proves exactly that. This recipe balances the nutty chewiness of wild rice with the natural sweetness of roasted apples, the peppery bite of arugula, the crunch of toasted pecans, and the creamy tang of goat cheese, all tied together with a bright, slightly sweet Dijon vinaigrette.

Whether you’re preparing it for a weekday lunch, bringing it to a fall potluck, or serving it alongside roast turkey for Thanksgiving, this salad shines as a versatile, nutritious, and visually stunning dish.

Why You’ll Love This Recipe

• Seasonal & Fresh: Makes the most of fall produce with crisp apples and fresh greens.
• Make-Ahead Friendly: Components can be prepped in advance, making assembly quick.
• Nutrient-Rich: Packed with fiber, healthy fats, plant-based protein, and antioxidants.
• Beautiful Presentation: The colors and textures make it just as appealing to the eyes as it is to the palate.
• Flexible & Customizable: Can be easily adapted for different dietary preferences or available ingredients.

Ingredients You’ll Need

Here’s what makes this salad truly special:

Wild Rice

• Nutty, earthy, and slightly chewy, wild rice forms the hearty base. It also happens to be rich in antioxidants and minerals.

Apples

• Roasting apples brings out their natural sweetness and adds caramelized notes. Use firm, slightly tart varieties like Honeycrisp, Pink Lady, or Fuji for the best texture.

Arugula

• Its peppery flavor adds freshness and a light bite that balances the sweetness of the apples.

Toasted Pecans

• Adds crunch and a warm, nutty depth. Lightly toasting them enhances flavor.

Dried Cranberries

• A pop of sweet-tart flavor and chewy texture that pairs beautifully with the roasted fruit.

Goat Cheese (Optional)

• Creamy and tangy, it helps round out the flavors and makes the salad more indulgent.

Dijon Dressing

A simple yet flavorful vinaigrette made from:

• Extra virgin olive oil
• Apple cider vinegar
• Dijon mustard
• Maple syrup or honey
• Salt & pepper

Step-by-Step Instructions

Step 1: Cook the Wild Rice

1. Rinse the wild rice thoroughly to remove excess starch.
2. In a medium saucepan, bring 3 cups of water or vegetable broth to a boil.
3. Stir in 1 cup wild rice, reduce heat to low, and cover.
4. Simmer for 40–45 minutes or until the grains are tender and starting to split.
5. Drain any excess liquid and let rest for 10 minutes to cool slightly.

Tip: Using vegetable broth instead of water infuses extra flavor into the rice.

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Step 2: Roast the Apples

1. Preheat oven to 190°C (375°F).
2. Slice 2 medium apples into wedges, discarding the cores.
3. Toss the slices with 1 tbsp olive oil, ¼ tsp cinnamon, and ¼ tsp salt.
4. Spread evenly on a parchment-lined baking sheet.
5. Roast for 15–20 minutes until golden and lightly caramelized.

Tip: Avoid over-roasting to maintain some firmness — you want them tender but not mushy.

Step 3: Toast the Pecans

1. Spread ½ cup pecans on a dry skillet or baking sheet.
2. Toast over medium heat (or in the oven at 180°C / 350°F) for 5–7 minutes, stirring occasionally, until fragrant.
3. Let cool before chopping roughly.

Step 4: Make the Dijon Dressing

1. In a small bowl or jar, whisk together:
   • 3 tbsp olive oil
   • 1½ tbsp apple cider vinegar
   • 1 tbsp Dijon mustard
   • 1 tsp maple syrup or honey
   • ¼ tsp salt
   • ¼ tsp freshly ground black pepper
2. Whisk until emulsified. Taste and adjust seasoning.

Tip: For a creamier dressing, add 1 tsp Greek yogurt.

Step 5: Assemble the Salad

1. In a large mixing bowl, combine:
   • Cooked wild rice
   • Roasted apples
   • Baby arugula
   • Toasted pecans
   • Dried cranberries
2. Drizzle with Dijon dressing and toss gently to coat.
3. Transfer to a serving dish and sprinkle with goat cheese if using.

Serving Suggestions

• Main Dish: Serve warm or room temperature for a filling vegetarian main.
• Side Dish: Pair with roasted chicken, turkey, or grilled fish.
• Meal Prep: Divide into containers for grab-and-go lunches (keep dressing separate until serving).

Tips for Success

• Choose the Right Apples: Firm, tart apples hold their shape better after roasting.
• Don’t Overcook Wild Rice: Slight chewiness is key for texture.
• Toast the Nuts: Skipping this step will lose a lot of flavor depth.
• Balance the Dressing: Adjust maple syrup or vinegar to achieve the perfect sweet-tangy balance.

Variations to Try

• Add Protein: Shredded chicken, chickpeas, or seared salmon make it a complete meal.
• Swap Nuts: Walnuts, almonds, or hazelnuts can replace pecans.
• Change the Greens: Baby spinach or mixed spring greens work well.
• Seasonal Twist: Use pears instead of apples in winter.

Storage & Make-Ahead Tips

• Wild Rice: Can be cooked 2–3 days in advance and refrigerated.
• Roasted Apples: Best made fresh, but can be roasted 1 day ahead.
• Dressing: Lasts up to 5 days in the fridge — shake before using.
• Full Salad: Store undressed in an airtight container for up to 3 days.

Nutrition Benefits

This salad offers a powerhouse of nutrients:

• Wild Rice: High in fiber, magnesium, and antioxidants.
• Apples: Rich in vitamin C and phytonutrients.
• Pecans: Healthy fats and plant-based protein.
• Arugula: Packed with vitamin K and calcium.

Final Thoughts

Wild Rice & Roasted Apple Salad with Dijon Dressing is more than just a salad — it’s a complete experience of flavors and textures, perfect for any season but especially comforting in fall. It’s hearty enough to be the star of your meal yet versatile enough to complement your holiday spread.

Healthy Recipes

Wild Rice & Roasted Apple Salad with Dijon Dressing Recipe

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Cooking Method: Roasting, Stovetop Cuisine: American, Mediterranean Courses: Brunch, Dinner, Lunch, Snacks

Prep Time 20 mins Cook Time 45 mins Rest Time 10 mins Total Time 1 hr 15 mins Difficulty: Intermediate Cooking Temp: 190  C Servings: 4 Best Season: Fall

Description

This Wild Rice & Roasted Apple Salad with Dijon Dressing is a vibrant, wholesome dish that blends the earthy chew of wild rice with the sweet-tart charm of roasted apples. Tossed with toasted pecans, peppery arugula, and a tangy Dijon dressing, it’s a perfect balance of flavors and textures — ideal as a hearty lunch, a festive side dish, or a healthy make-ahead meal for fall gatherings.

Ingredients

Scale

1/2x 1x 2x 3x

For the Salad Base

• 1 cup wild rice (uncooked) rinsed
• 3 cups water or vegetable broth (for cooking rice)
• 2 medium apples (Honeycrisp or Pink Lady) cored, sliced into wedges
• 1 tbsp olive oil (for roasting apples)
• 0.25 tsp ground cinnamon
• 0.25 tsp salt

For the Mix-ins

• 1 cup baby arugula (lightly packed)
• 0.5 cup toasted pecans roughly chopped
• 0.25 cup dried cranberries unsweetened or sweetened
• 0.25 cup crumbled goat cheese optional, for creaminess

For the Dijon Dressing

• 3 tbsp extra virgin olive oil
• 1.5 tbsp apple cider vinegar
• 1 tbsp Dijon mustard smooth or grainy
• 1 tsp maple syrup or honey
• 0.25 tsp salt
• 0.25 tsp freshly ground black pepper

Instructions

Cook the Wild Rice

1. Bring 3 cups of water or vegetable broth to a boil in a medium saucepan. Add rinsed wild rice, cover, reduce heat to low, and simmer for 40–45 minutes until tender and most of the liquid is absorbed. Drain any excess liquid and let it rest for 10 minutes.

Roast the Apples

1. Preheat oven to 190°C (375°F). Arrange apple wedges on a parchment-lined baking sheet. Drizzle with olive oil, sprinkle with cinnamon and salt, and toss gently. Roast for 15–20 minutes until golden and slightly caramelized. Let cool slightly.

Prepare the Dressing

1. In a small bowl or jar, whisk together olive oil, apple cider vinegar, Dijon mustard, maple syrup (or honey), salt, and pepper until emulsified. Taste and adjust seasoning as needed.

Assemble the Salad

1. In a large mixing bowl, combine the cooked wild rice, roasted apples, arugula, toasted pecans, and dried cranberries. Drizzle with the Dijon dressing and toss gently to coat.

Add the Finishing Touches

1. Transfer the salad to a serving platter or bowl. Sprinkle with goat cheese if using, and serve warm or at room temperature.

Note

Make-Ahead Tip: Cook the wild rice and roast the apples up to 2 days ahead. Store separately in airtight containers in the fridge.

Storage: Salad (without dressing) will keep for 3 days in the refrigerator. Add dressing just before serving for freshness.

Variations:

• Swap arugula for baby spinach or mixed greens.
• Use walnuts or almonds instead of pecans.
• Replace goat cheese with feta for a saltier flavor.

Keywords: healthy salad recipe, fall salad, wild rice salad, roasted apple recipe