Looking for a salad that’s both nourishing and satisfying? This colorful combination of roasted beets, wild rice, crunchy walnuts, and purple cabbage delivers a delicious mix of textures and flavors while providing plenty of nutrients to fuel your day.
Roasted beets are rich in antioxidants and naturally occurring nitrates that support healthy circulation, while wild rice provides fiber and whole-grain goodness for lasting energy. Walnuts add heart-healthy omega-3 fats and satisfying crunch, and a simple Dijon vinaigrette ties everything together with a bright, tangy finish. Enjoy it as a light lunch or satisfying side dish.
You can serve it on a bed of spinach, or if you’d like to boost the protein, pair it with baked tofu, grilled salmon, or roasted chicken, or finish it with a sprinkle of creamy goat cheese or vegan feta. It also makes an excellent make-ahead salad, as the flavors continue to develop after a few hours in the refrigerator — making it just as delicious for tomorrow’s lunch as it is for tonight’s dinner.
Wild Rice and Roasted Beet Salad With Walnuts
Makes 4 servings | Vegetarian/Vegan
Ingredients
3 medium beets, root and ends trimmed off
2 tablespoons olive oil, divided
1 teaspoon salt
1 cup (184 grams) dry wild rice blend
1¼ cups (296 milliliters) water
1 tablespoon salted butter or vegan butter
1 cup (69 grams) thinly shredded purple cabbage
½ cup (58 grams) walnuts, coarsely chopped
1 tablespoon lemon juice
1 teaspoon minced garlic
½ teaspoon Dijon mustard
1½ tablespoons red wine vinegar
Instructions
- Preheat oven to 400°F/200°C. Line a baking sheet with aluminum foil. Rub beets with 1 tablespoon olive oil and place on lined baking sheet. Season lightly with salt. Bake 1 hour, or until beets are fork-tender.
- Allow beets to cool. Under running cool water, peel beets. Then cut beets into small ½-inch cubes.
- Meanwhile, rinse wild rice in a colander under running water for about 1 minute. Add rice, 1¼ cups (296 milliliters) water and butter to a small saucepan. Bring to a boil. Cover with a lid and reduce heat to low. Simmer and cook 45 minutes. Remove from heat and allow to rest an additional 10 minutes. Fluff with a fork and set aside.
- To make salad, combine beets, rice, cabbage, walnuts and lemon juice in a bowl. In a small bowl, combine garlic, mustard, vinegar, salt and remaining olive oil. Whisk to combine. Pour over salad and stir to combine well. Serve at room temperature or cold.
Per serving: 363 calories | 8 grams protein | 44 grams carbs | 21 grams fat
