Wild Rice Salad

One of my very favorite summer salad recipes, hearty with wild rice, crunchy with vegetables. No mayonnaise or eggs, so especially good for picnics and outdoor parties.

Wild Rice Salad

According to Objibway Indian legend, 21st century cooks can thank a hungry hunter and a dispatched duck for the nutty delicacy we call wild rice.

One late-summer evening, a hunter returned to camp hungry but without game. Perched on the rim of a pot above his cold fire was a duck. Startled, the bird flew into the darkness. When the hunter peered into the pot, he found coarse grains the duck had left behind. He cooked it in water – and happily filled his hungry belly with delicious soup.

The next day, the hunter set out in the direction the duck had flown and soon came upon a marsh filled with wildfowl feasting upon the wild grain. The hunter knew he and his people would never go hungry again.

For contemporary eaters, wild rice is higher in protein and fiber and a fifth lower in calories than both white and brown rice.

Cooked, it has a nutty, almost buttery flavor enhanced here in a cold side salad by softly sautéed vegetables.

ALANNA's TIPS The rice can be boiled in water but broth (any kind, chicken, beef, vegetable) adds flavor. Chop the onion first, then start it to sauté, adding the celery and mushrooms as they’re chopped. The red pepper is left uncooked to add color and texture contrast. If you like, splash the rice with balsamic vinegar after mixing in the vegetables.
Kitchen Parade is written by second-generation food writer Alanna Kellogg and features fresh, seasonal dishes for every-day healthful eating and occasional indulgences.


Hands-on time: 30 minutes
Total time: 60 minutes
Makes 8 cups
  • 1 cup wild rice (about 6 ounces)
  • 4 cups broth
  • 1/2 teaspoon salt
  • 2 tablespoons butter
  • 1 large onion, chopped
  • 6 ribs celery, chopped
  • 16 ounces fresh mushrooms, sliced or quartered
  • 1 cup frozen peas, cooked (optional)
  • 1 red pepper, chopped (optional)
  • 3 cloves garlic, minced
  • Salt and pepper to taste

Rinse rice in cold water, then place in a Dutch oven. Stir in broth and ½ teaspoon salt (promotes fluffiness). Bring to a boil, uncovered. Reduce heat to medium, cover and boil softly 45 to 60 minutes or until rice is light and fluffy. Drain if necessary and return rice to Dutch oven.

Meanwhile, heat a large, deep skillet on medium high and add butter. Sauté onion, celery and mushrooms until soft. Transfer vegetable mixture to the Dutch oven with a slotted spoon, leaving vegetable liquid in pan. Add peas and red pepper to the rice mixture and combine. Add garlic to cooking liquid and cook until soft, about 1 minute. Pour garlic and remaining liquid over rice and stir together. Season liberally with salt and pepper. Refrigerate until ready to serve.

NUTRITION ESTIMATE Per Half Cup: 81 Calories; 2g Tot Fat; 1g Sat Fat; 14g Carb; 2g Fiber; 27mg Sodium; 4mg Cholesterol; 3g Protein; Weight Watchers Old Points 1, PointsPlus 2

More About Wild Rice

Minnesota wild rice: natural wild rice on the left, cultivated wild rice on the right

Wild rice isn't actually rice! It's a member of the grass family.

In my home state of Minnesota, native Americans still harvest wild rice by hand from the state's many lakes and rivers.

Most of us, however, only have access to cultivated wild rice. It is darker in color and takes longer to cook. Even after about 40 minutes, the 'spears' of cultivated wild rice can be quite chewy. This is why many wild rice recipes pair wild rice with white or brown rice that is softer after cooking.

Natural wild rice is lighter and more varied in color. It also cooks much more quickly and because it's softer, it needn't be mixed with other rices.

In Minnesota, every grocery store carries cultivated wild rice for about $5 a pound but even there it's more difficult to find natural wild rice, which sells for $7 or $8 a pound. Both are a treat but whenever I get the chance, I choose natural wild rice.

More Wild Rice Recipes

(hover for a description, click a photo for a recipe)
Creamy Wild Rice Soup Turkey Wild Rice Casserole Oven-Baked Brown Rice
~ more salad recipes ~

More Recipes with 'History'

(hover for a description, click a photo for a recipe)
Buffalo Ragout Apple Cider Indian Pudding Butter Tart Bars

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© Copyright 2003 Kitchen Parade

Alanna Kellogg
Alanna Kellogg

A Veggie Venture is home of "veggie evangelist" Alanna Kellogg and the famous asparagus-to-zucchini Alphabet of Vegetables.


  1. Anonymous8/02/2007

    This looks soooo good!

    I enjoyed reading the Indian legend about the wild rice.


  2. Anonymous8/02/2007

    I love rice salads in summer. I think I like them even more than potato salads.

    Well done, Alanna!



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Thank you for taking a moment to write! I read each and every comment, for each and every recipe. If you have a specific question, it's nearly always answered quick-quick. But I also love hearing your reactions, your curiosity, even your concerns! When you've made a recipe, I especially love to know how it turned out, what variations you made, what you'll do differently the next time. ~ Alanna