Hey there! If you love a good salad that fills you up and tastes amazing, you are in the right place. This Roasted Sweet Potato, Wild Rice, and Arugula Salad is one of those meals that is both fresh and hearty.
The roasted sweet potatoes bring a natural sweetness, the wild rice adds a nutty bite, and the arugula gives a peppery kick. Plus, I will show you how to make a simple dressing that ties everything together.
Let’s get into it.
Utensils You Need
These are the utensils and/or equipment you need to make this recipe.
- Baking sheet
- Parchment paper
- Knife
- Cutting board
- Medium saucepan
- Mixing bowl
- Whisk
- Measuring cups and spoons
- Large salad bowl
Important Info
- Servings: 4 large servings
- Estimated Cost to make this recipe: About $8-$12 depending on ingredient prices
- Prep time: 15 minutes
- Cook time: 30 minutes
- Total time: 45 minutes
- Calories per serving: About 320 calories
- Cook method: Roasting and boiling
- Season: Perfect all year round
- Courses: Salad, Lunch, Main Course, Side Dish
- Cuisine: International
- Diets: VegetarianDiet, GlutenFreeDiet, DairyFreeDiet
How to Make Roasted Sweet Potato, Wild Rice, and Arugula Salad
Now I am going to tell you what ingredients you need to make this delicacy and how to make it.
Ingredients You Need
- 2 medium sweet potatoes, peeled and cubed
- 2 tablespoons olive oil
- ½ teaspoon salt
- ½ teaspoon black pepper
- 1 cup wild rice, uncooked
- 2 cups water or vegetable broth
- 4 cups fresh arugula
- ¼ cup dried cranberries
- ¼ cup chopped pecans or walnuts
- ¼ cup crumbled feta (optional)
Dressing:
- 3 tablespoons olive oil
- 1 tablespoon apple cider vinegar
- 1 teaspoon Dijon mustard
- 1 teaspoon honey or maple syrup
- ¼ teaspoon salt
- ¼ teaspoon black pepper
Alternative Ingredients
If you do not have the ingredients I listed above, do not worry. You can swap them out for the alternatives below.
| Ingredient | Alternative |
|---|---|
| Wild rice | Brown rice or quinoa |
| Arugula | Spinach or mixed greens |
| Dried cranberries | Raisins or chopped dates |
| Pecans | Almonds or sunflower seeds |
| Feta cheese | Goat cheese or omit for dairy-free |
| Apple cider vinegar | Lemon juice or balsamic vinegar |
Instructions
- Preheat your oven to 400°F (200°C). Line a baking sheet with parchment paper.
- Place the cubed sweet potatoes on the baking sheet. Drizzle with olive oil, salt, and black pepper. Toss to coat evenly.
- Roast in the oven for 25-30 minutes, flipping halfway through, until golden and tender.
- While the sweet potatoes are roasting, rinse the wild rice under cold water.
- In a medium saucepan, bring 2 cups of water or vegetable broth to a boil. Add the wild rice, cover, and simmer for 30-35 minutes until tender. Drain any excess liquid.
- In a small bowl, whisk together the olive oil, apple cider vinegar, Dijon mustard, honey, salt, and black pepper to make the dressing.
- In a large salad bowl, combine the arugula, cooked wild rice, roasted sweet potatoes, dried cranberries, and chopped pecans.
- Drizzle the dressing over the salad and toss everything gently to combine.
- Sprinkle feta cheese on top if using, and serve immediately.
Helpful Tips
- If you want your sweet potatoes extra crispy, spread them out in a single layer and avoid overcrowding the pan.
- Cooking wild rice in vegetable broth instead of water gives it more flavor.
- Let the wild rice cool slightly before mixing it with the arugula so it does not wilt the greens too much.
- If you are making this salad ahead of time, keep the dressing separate and add it just before serving.
- You can roast the sweet potatoes a day in advance to save time.
What to Serve with Roasted Sweet Potato, Wild Rice, and Arugula Salad
This salad is a meal on its own, but you can pair it with:
- A bowl of soup for a cozy lunch
- Grilled chicken or fish for extra protein
- Crusty bread on the side for a more filling meal
How Do You Serve the Salad?
You can serve this salad in a large bowl for sharing or plate it individually. If you want to make it fancy, sprinkle some extra nuts and dried fruit on top just before serving.
Where Do You Serve This Recipe the Most?
This salad is perfect for meal prep, lunch at work, or even a light dinner. It is also great for picnics and potlucks because it holds up well and does not get soggy quickly.
Storage
Short-Term Storage (Room Temperature)
- If you are serving this within a few hours, keep the salad at room temperature but leave the dressing separate until ready to eat.
Refrigeration
- Store leftovers in an airtight container in the fridge for up to 3 days.
- Keep the dressing separate and add it just before serving to keep the salad fresh.
Freezing
- This salad is not freezer-friendly because the arugula will wilt and the sweet potatoes may become mushy. It is best enjoyed fresh.
Frequently Asked Questions
Can I use a different type of rice?
Yes, you can use brown rice or quinoa if you do not have wild rice. They will still give you a hearty texture.
Can I make this salad ahead of time?
Yes, you can make it ahead, but store the dressing separately and add it just before serving to keep the greens fresh.
What can I use instead of arugula?
If you do not like arugula, try spinach or mixed greens for a milder taste.
Is this salad vegan?
Yes, it is vegan as long as you leave out the feta cheese or use a dairy-free alternative.
How can I add more protein to this salad?
You can add grilled chicken, chickpeas, or tofu to make it more filling.