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Wild Rice and Sweet Potato Salad


Forks Over Knives Meal Planner

This hearty salad adds color, crunch and flavor to a harvest potluck or family meal. Add another colorful vegetable on the side, and consider it your main course.


470 ml 2 cups wild rice (uncooked, rinsed and drained--about 7 cups cooked)
4 sweet potatoes (about 1.5 pounds total, peeled and cut into ¾-inch cubes--about 4.5 cups)
¼ cup maple syrup
¼ cup apple cider vinegar
1⅓ tablespoons stone-ground mustard
¼ teaspoon cayenne pepper
¼ teaspoon ground cinnamon
4 red apples (unpeeled, cored, and cut into ½-inch cubes)
½ red onion (chopped, about 1 cup)
sea salt
freshly ground black pepper
¼ cup roasted, shelled pumpkin seeds, for garnish


1. Cook wild rice according to package instructions; drain, if needed. Let cool.
2. Meanwhile, in a steamer insert set over boiling water, steam sweet potatoes, covered, until tender when pierced with a fork, about 10 minutes. Let cool.
3. In a very large bowl, whisk together maple syrup, cider vinegar, stone-ground mustard, cayenne, and cinnamon.
4. Add wild rice, sweet potatoes, apples, and onions to dressing. Toss to coat. Season with salt and pepper to taste. Sprinkle with pumpkin seeds, and serve.


Makes four 3-cup servings.
Store any leftover salad in an airtight container in the refrigerator for up to 5 days.

Major Ingredients: