Roasted Sweet Potato and Wild Rice Salad
Try this Roasted Sweet Potato and Wild Rice Salad recipe, or contribute your own.
Try this Roasted Sweet Potato and Wild Rice Salad recipe, or contribute your own.
- salt and pepper
- 1/2 cup olive oil
- 1 tablespoon dijon mustard
- 1 tablespoon olive oil
- 2 tablespoons freshly squeezed lemon juice
- 1/4 teaspoon onion powder
- 1 teaspoon minced garlic
- 1/2 cup dried cranberries
- 3 tablespoons balsamic vinegar
- 1/2 teaspoon lemon zest
- 2 teaspoons lemon juice
- 1/2 cup sliced almonds
- 1 ripe avocado
- 2 cups (~3) medium sweet potatoes (chopped)
- 1 package (4.3 ounces) long grain and wild rice mix (or see
- 1 large apple (i used honey-crisp)
- 8-10 ounces mixed greens lettuce (i use a 50/50 b
- optional: crumbled goat cheese or feta
- Carbohydrate 11.3368681114962 g
- Cholesterol 0 mg
- Fat 14.1879960307325 g
- Fiber 3.68802559114189 g
- Protein 2.6096366478922 g
- Saturated Fat 1.72828289893741 g
- Serving Size 1 1 -8 as large side (69g)
- Sodium 45.3253018753657 mg
- Sugar 7.64884252035435 g
- Trans Fat 0.696008563648809 g
- Calories 173 calories
Step-by-step
- Preheat the oven to 400 degrees F.
- Peel and chop the sweet potato into small chunks.
- Toss the potato chunks in 1 tablespoon olive oil plus some salt and pepper. You could also add some other seasonings if desired.
- Bake for 10 minutes, flip and return to the oven for another 10 minutes, and then flip once more and bake for 10 more minutes or until the potato chunks are tender and roasted through. Watch these carefully so you don't overcook the potatoes.
- Meanwhile, prepare the wild rice either according to the package directions if you are using a package mix OR according to the directions in the recipe below this one (for a homemade version of seasoned wild rice). If you make the homemade wild rice, start with making that before roasting the sweet potato so they will be done around the same time.
- Combine the roasted sweet potato with the cooked wild rice in a large bowl and place in the fridge while prepping the dressing.
- For the dressing combine all of the ingredients in a small blender (I use my Blendtec + twister jar) or a food processor. Blend until completely combined, taste, adjust to personal preference, and then pour into a dressing bottle or mason jar and place in the fridge.
- Chop up an apple (you can peel if desired) and an avocado (remove skin and pit). Toss both together with the 2 teaspoons of lemon juice.
- Add to the cooled potato + wild rice mixture.
- Toss with the lettuce and add cranberries plus almonds (you can toast almonds if desired by placing them in a dry skillet over medium heat and stirring until lightly fragrant watching carefully to not burn them.)
- Toss everything with the dressing and add in some feta or crumbled goat cheese to personal preference. Increase the amounts of cranberries or almonds if desired.
- Once dressed enjoy the salad the same day. If not finishing the salad in one day check my notes for storing the salad ingredients separately to keep it fresh.
Roasted Sweet Potato and Wild Rice Salad: A Simple, Flavorful Dish
As a busy working mom, finding time to cook healthy and delicious meals can feel like a Herculean task. Weeknights are often a whirlwind of school pick-ups, homework help, and the general chaos of family life. That's why I love recipes that are both quick and satisfying, and this Roasted Sweet Potato and Wild Rice Salad fits the bill perfectly. It's a vibrant, flavorful dish that's surprisingly easy to put together, even on the busiest of days.
The beauty of this salad lies in its simplicity. The sweet potatoes roast beautifully in the oven, developing a caramelized sweetness that perfectly complements the nutty wild rice. The addition of crisp apples, creamy avocado, and tart cranberries adds a delightful textural and flavor contrast. I often use a honeycrisp apple for its juicy sweetness, but any variety will work. The homemade dressing, a simple blend of lemon juice, balsamic vinegar, and Dijon mustard, pulls all the flavors together beautifully. I like to use a good quality balsamic vinegar, as the subtle sweetness and tang really make a difference.
I love the versatility of this salad. You can easily adjust the ingredients to your liking. Feel free to add other vegetables, such as roasted Brussels sprouts or chopped pecans for added crunch. If you're not a fan of feta or goat cheese, you could omit it entirely, or substitute it with another cheese, such as crumbled blue cheese or Parmesan. The possibilities are endless!
Preparing the Salad: A Step-by-Step Guide
The recipe is incredibly straightforward. Begin by roasting the sweet potatoes until they're tender and slightly caramelized. While the potatoes are roasting, prepare the wild rice according to the package directions. Once both are cooked and cooled slightly, it's simply a matter of combining the ingredients in a large bowl. The homemade dressing is quick to prepare – just blend all the ingredients together until smooth. Finally, toss everything together, adding any additional toppings like cranberries, almonds, or your favorite cheese.
Tips and Variations:
For the almonds, I often toast them lightly in a dry skillet for added flavor and a lovely crunch. Keep a close eye on them, as they can burn quickly. If you're short on time, you can skip the toasting step. The salad is also delicious with toasted pecans or walnuts. If you're making the salad ahead of time, I recommend storing the dressing separately and adding it just before serving to prevent the salad from becoming soggy.
This recipe is a go-to for me during the week, and it's equally perfect for potlucks or casual gatherings. It's a crowd-pleaser that's healthy, flavorful, and easy to make. So, give it a try, and I'm confident it will become a regular in your kitchen!
Beyond the Recipe: The Power of Simple Meals
In our fast-paced lives, it's easy to overlook the importance of healthy, home-cooked meals. But taking the time to prepare nutritious food can have a significant impact on our overall well-being. This salad is a testament to the power of simple ingredients combined to create a truly delicious and nourishing dish. It’s a reminder that healthy eating doesn't have to be complicated or time-consuming.
I often find that the most satisfying meals are the simplest ones. They allow the natural flavors of the ingredients to shine. This recipe encourages mindful eating – appreciating the individual components and the way they work together to create a cohesive and delicious whole. This mindful approach extends beyond the plate, influencing my overall approach to life and how I manage my time.
Embrace the Simplicity, Savor the Flavor.
