Wild Rice Salad

This colourful wild rice salad is bursting with textures and flavours. A great addition to any potluck or large gathering.

Yield: Makes about 14 cups.

Wild Rice Salad


  • 2 cups wild rice, rinsed and drained
  • 4 cups water
  • 1/2 cup apple cider vinegar
  • 1/2 cup canola oil
  • 1 tbsp liquid honey
  • 1 tbsp whole grain mustard
  • 2 cloves garlic, finely chopped
  • 3 cups diced English cucumbers
  • 2 1/2 cups grated carrots
  • 2 cups halved grape tomatoes
  • 1 1/2 cups diced red bell peppers
  • 1/2 cup thinly sliced red onion
  • 1/2 cup slivered mint
  • 1/2 tsp salt
  • 1/2 tsp freshly ground pepper


  1. Bring rice to a boil in salted water in a medium pot over medium heat. Reduce heat and simmer, covered, for 45 – 50 minutes. Spread rice on a baking sheet to
  2. To make dressing, whisk vinegar, oil, honey, mustard and garlic together in a medium bowl.
  3. Combine rice, cucumbers, carrots, tomatoes, red peppers, onion and mint in a large bowl. Drizzle with dressing. Season with salt and pepper. Toss to coat. Let stand for 30 minutes, stirring occasionally, to allow flavours to develop.
Nutritional analysis per 1 cup serving:


183 calories, 8.3 g fat, 4.2 g protein, 23.9 g carbohydrate, 3 g fibre, 117 mg sodium

Tip: Did you know wild rice isn’t technically rice at all? It’s actually a long grain marsh grass with a chewy texture and nutty flavour once cooked.