📝 About This Recipe
This vibrant low-sodium salad celebrates the earthy, nutty profile of authentic wild rice paired with the tart brightness of dried cranberries. Inspired by the indigenous flavors of the Great Lakes region, it features a complex texture profile ranging from crunchy toasted pecans to tender, forest-scented grains. Finished with a zesty citrus-maple vinaigrette, this dish proves that low-sodium cooking can be incredibly bold and sophisticated.
🥗 Ingredients
The Grains
- 1 cup Wild Rice (rinsed thoroughly under cold water)
- 3 cups Low-Sodium Vegetable Broth (or water to keep sodium at a minimum)
- 1 piece Bay Leaf (dried)
Salad Mix-Ins
- 3/4 cup Dried Cranberries (unsweetened or fruit-juice sweetened)
- 1/2 cup Pecans (halves, toasted and roughly chopped)
- 2 stalks Celery (finely diced for crunch)
- 3 pieces Green Onions (thinly sliced, white and light green parts)
- 1/2 cup Fresh Flat-Leaf Parsley (finely chopped)
- 1 medium Gala or Fuji Apple (cored and diced small)
Citrus-Maple Vinaigrette
- 1/4 cup Extra Virgin Olive Oil (high quality)
- 2 tablespoons Apple Cider Vinegar (unfiltered)
- 2 tablespoons Orange Juice (freshly squeezed)
- 1 tablespoon Pure Maple Syrup (Grade A Dark preferred)
- 1 teaspoon Dijon Mustard (check label for low-sodium brands)
- 1/2 teaspoon Black Pepper (freshly cracked)
- 1 teaspoon Orange Zest (finely grated)
👨🍳 Instructions
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1
Rinse the wild rice in a fine-mesh strainer under cold running water for about 30 seconds to remove any surface starch or debris.
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2
In a medium saucepan, combine the rinsed wild rice, 3 cups of low-sodium vegetable broth (or water), and the bay leaf. Bring to a vigorous boil over high heat.
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3
Once boiling, reduce the heat to low, cover the pot with a tight-fitting lid, and simmer. Cook for 45-55 minutes, or until the rice kernels puff open to reveal a tender, creamy interior.
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4
While the rice cooks, place the pecan halves in a dry skillet over medium heat. Toast for 3-5 minutes, tossing frequently, until they are fragrant and slightly darkened. Remove immediately and chop roughly.
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5
Prepare the vinaigrette by whisking together the olive oil, apple cider vinegar, orange juice, maple syrup, Dijon mustard, orange zest, and black pepper in a small bowl until emulsified.
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6
Check the rice; if there is excess liquid once the rice is tender, drain it through a fine-mesh sieve. Discard the bay leaf.
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7
Spread the warm rice out on a large baking sheet for 10 minutes. This allows steam to escape, preventing the salad from becoming soggy and ensuring the grains remain distinct.
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8
In a large mixing bowl, combine the slightly cooled rice, diced celery, sliced green onions, and dried cranberries.
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9
Pour about three-quarters of the dressing over the rice mixture while it is still slightly warm. This helps the rice absorb the flavors more deeply.
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10
Just before serving, fold in the diced apple, chopped parsley, and toasted pecans. Adding these last ensures the pecans stay crunchy and the apples don't brown.
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11
Taste the salad and add the remaining dressing if needed. Add an extra crack of black pepper if you desire more bite.
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12
Transfer to a decorative serving bowl and serve at room temperature or chilled.
💡 Chef's Tips
For the best texture, ensure you use 'true' wild rice rather than a wild rice blend, which often contains cheaper long-grain white rice that cooks faster. If the salad seems dry after refrigerating, add a squeeze of fresh orange juice to brighten the flavors without adding salt. To keep the apples from oxidizing, toss them in a teaspoon of lemon juice before adding them to the bowl. Avoid overcooking the rice until it becomes mushy; you want the grains to be 'al dente' with a slight chew. If you are strictly monitoring sodium, ensure your Dijon mustard is a specific low-sodium variety, as standard versions can be high in salt.
🍽️ Serving Suggestions
Pair this with a piece of pan-seared salmon seasoned with lemon and dill for a complete heart-healthy meal. Serve alongside roasted turkey or chicken as a sophisticated, low-sodium alternative to traditional stuffing. Enjoy a bowl of this salad with a glass of crisp, un-oaked Chardonnay or a sparkling apple cider. For a vegetarian lunch, serve over a bed of fresh baby arugula to add a peppery contrast to the sweet cranberries. Top with a dollop of Greek yogurt mixed with lemon zest for a creamy, tangy finish.