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
- 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
- 1 package (4.3 ounces) long grain and wild rice mix (or see
- optional: crumbled goat cheese or feta
- 2 medium sweet potatoes (~3 cups chopped)
- 1 large apple i used honey-crisp
- 8-10 ounces mixed greens lettuce (i use a 50/50 blend spinach
- 2 and 1/2 tablespoons freshly squeezed lemon juice
- Carbohydrate 10.8981764452004 g
- Cholesterol 0 mg
- Fat 14.1879960307325 g
- Fiber 3.66769225752275 g
- Protein 2.59031998124186 g
- Saturated Fat 1.72828289893741 g
- Serving Size 1 1 -8 as large side (64g)
- Sodium 45.2744685420754 mg
- Sugar 7.23048418767766 g
- Trans Fat 0.696008563648809 g
- Calories 172 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.
A Simple, Satisfying Salad: My Roasted Sweet Potato and Wild Rice Delight
As a busy working mom, finding time to cook healthy and delicious meals can feel like a Herculean task. Weeknights are a blur of homework help, soccer practice, and the constant battle against the ever-growing pile of laundry. But even amidst the chaos, I refuse to compromise on nourishing my family with good food. This Roasted Sweet Potato and Wild Rice Salad has become a staple in our household, a vibrant and flavorful dish that's both satisfying and surprisingly quick to prepare.
The beauty of this salad lies in its simplicity. The sweet potatoes, roasted to perfection, provide a natural sweetness that perfectly complements the nutty wild rice. The creamy avocado and crisp apple add delightful textural contrast, while the cranberries and almonds offer bursts of tartness and crunch. And the homemade dressing? It’s the secret weapon that ties everything together, a harmonious blend of balsamic vinegar, Dijon mustard, and a hint of lemon zest that elevates this salad to a whole new level.
One of the things I love most about this recipe is its versatility. Feel free to experiment with different types of nuts or dried fruits. Pecans or walnuts would add a lovely richness, while dried cherries or apricots would offer a different kind of sweetness. You could also incorporate other roasted vegetables, such as Brussels sprouts or broccoli, for an even more substantial meal. And if you're not a fan of feta or goat cheese, a sprinkle of toasted sunflower seeds would provide a nice salty crunch.
The preparation is straightforward and doesn't require any specialized culinary skills. It’s a perfect dish to prepare ahead of time for busy weeknights or to take along to a picnic or potluck. The roasted sweet potatoes can be made ahead of time and stored in the refrigerator, and the dressing can be made even a day or two in advance, allowing you to assemble the salad quickly when you’re ready to eat.
Beyond its practicality, this salad also boasts a remarkable nutritional profile. Sweet potatoes are packed with vitamins and antioxidants, wild rice is a great source of fiber, and the avocado contributes healthy fats. This salad is a complete meal in itself, providing a balance of carbohydrates, proteins, and healthy fats to keep you energized throughout the day. It's a delicious and guilt-free way to nourish your body and satisfy your cravings.
So, the next time you're looking for a quick, healthy, and satisfying meal that doesn't require hours in the kitchen, give this Roasted Sweet Potato and Wild Rice Salad a try. It's a true testament to the fact that healthy eating doesn't have to be complicated or time-consuming. It's a simple pleasure that nourishes both body and soul, a reminder that even amidst the whirlwind of everyday life, there's always time for a delicious and nutritious meal.
This recipe is a testament to the power of simple ingredients, combined thoughtfully, to create a culinary masterpiece. The flavors dance on your tongue, a symphony of sweet, savory, and tangy notes. It's a dish that can be enjoyed any time of the year, but it’s especially comforting during the cooler months when the flavors of fall are at their peak.
More than just a recipe, this salad represents a philosophy – a commitment to nourishing oneself and one's family with wholesome, flavorful food, even amidst the busiest of schedules. It's a dish that speaks of resourcefulness, creativity, and the unwavering belief that healthy eating doesn't have to be a chore, but rather, a joyous celebration of simple ingredients and satisfying flavors.
Beyond the delightful taste and convenience, this Roasted Sweet Potato and Wild Rice Salad holds a deeper significance for me. It's a symbol of my commitment to creating a healthy and balanced lifestyle, despite the often relentless demands of modern life. It's a recipe that I've shared with friends and family, receiving rave reviews and endless requests for the recipe. It's a dish that's brought joy and nourishment to many tables, and that, in itself, is a reward beyond measure. I hope you enjoy it as much as I do!
