A vegan Wild Rice Spinach Salad recipe made with colorful fresh veggies. Tossed in a light lemon-garlic dressing! (Vegan, gluten-free, oil-free option.)
This earthy, vegan Wild Rice Spinach Salad is so colorful and nourishing!
Wild rice has such a chewy texture and nutty flavor which lends itself well to this simple salad.
This side dish is great served either chilled or at room temperature, so it's a great choice for take-along lunches, meal prep, BBQs, potlucks, etc.
Ingredients for Wild Rice Salad
For this recipe you will toss together in a large bowl:
- Wild rice: This is a whole grain that is actually an aquatic grass, not rice. It has a very earthy taste, and hearty, tender texture. Wild rice also contains antioxidants, protein, fiber, folate, zinc, and many other nutrients.
- Fresh baby spinach: Or you can substitute this with arugula or baby kale. (Or try a combination of greens!)
- Grape tomatoes or cherry tomatoes: I use these because they're the sweetest and most flavorful. But you can also use roma tomato, or other garden tomato. Roasted tomatoes would add another layer of deliciousness as well.
- Orange bell pepper: Or red bell pepper or yellow bell pepper.
- Sweet corn: Either cooked fresh, frozen corn, fire-roasted, or canned.
- Green onion (scallion)
- Fresh lemon juice: You will need about one lemon for this recipe. For even more flavor, use a half teaspoon or so of lemon zest as well.
- Garlic clove
- Olive oil: Use a good quality extra-virgin olive oil or your own favorite vegetable oil like avocado oil. (Or simply omit for an oil-free version.)
- Salt: I use fine grain salt for this recipe. You can also include black pepper to taste if desired.
Customizing
Grains: Substitute the wild rice with black rice, brown rice, quinoa, a wild rice blend, or other grain of choice.
Protein: For an extra protein boost, toss in some hemp hearts, garbanzo beans (chickpeas) or other white beans, pine nuts, walnuts, pecans, slivered almonds, etc.
Herbs: Fresh herbs are a great addition because they add so much flavor. Try fresh basil, parsley, cilantro, fresh chives, or dill.
Dressing: Change up the lemon-garlic vinaigrette as you see fit. Instead of lemon juice, you can pour in lime juice, orange juice and orange zest, or a vinegar. You can also whisk in a teaspoon Dijon mustard or a sweetener like pure maple syrup.
Serving
You can serve this dish immediately, or refrigerate first to let flavors combine.
Vegan cheese: Feel free to stir in dairy-free goat cheese or vegan crumbled feta cheese before serving for extra flavor.
Storing
Simply store in an airtight container in the fridge. We find it keeps for about 3-4 days.
For more inspiration, also browse all salad recipes.
Wild Rice Spinach Salad with Lemon-Garlic Dressing
Ingredients
- 1 cup wild rice
- 3 oz. fresh spinach
- 8 oz. grape/cherry tomatoes
- 1 orange bell pepper
- 1 cup sweet corn, cooked
- 3-4 green onions
- Optional: white beans, fresh herbs
For the lemon-garlic dressing:
- 3 Tbsp. fresh lemon juice*
- 1 garlic clove, minced
- 2 Tbsp. olive oil (optional)
- 1/8 tsp. salt
Instructions
- Rinse and cook rice according to package directions. (I use a ratio of 1 cup wild rice to 4 cups water.)
- Meanwhile, make the dressing: In a small bowl, whisk together all dressing ingredients and set aside. (Add some dried or fresh herbs if you'd like.)
- Prepare the veggies: Dice bell pepper, slice green onions, halve/quarter the tomatoes, and roughly chop spinach. Place all veggies in a large bowl.
- When rice is done cooking, drain any excess water and immediately add to the large veggie bowl. Toss to combine. (The heat from the rice will slightly wilt the spinach.)
- Whisk the dressing again and pour over the salad. Toss to combine.
- Serve immediately, or chill covered in the fridge for an hour or more to further develop flavors.
Notes
Nutrition Per Serving (Estimate)
Sodium content: This is omitted as I cannot provide an accurate number. I encourage you to calculate your own to provide a much more precise reading based on the exact ingredients, brands, and amounts you're using.
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Carol says
I made this salad as part of our Easter dinner. I left out the green onions because I'm allergic to onions of all types. The salad was a huge success and I will make it again! Thank you for a delicious dish!
Kaitlin says
Aww, hello Carol! I'm honored to hear this salad made an appearance at your Easter table. So thrilled it was enjoyed! Thanks so much for giving it a try and coming back to leave such kind feedback. It's very appreciated!
Susan says
What a great salad! I love wild rice and this showcases it beautifully. I subbed red onion for green and added a bunch of chickpeas for protein to make it a full meal. I charred the corn because why not? I think we will try it with arugula as well. Definitely a go to summer salad!
Kaitlin says
Wow, Susan! I love your additions and swaps in this salad. Arugula would be amazing next time as well. Thanks so much for giving it a try and sharing your very kind & helpful feedback! Hope you're having a lovely summer!
sticky_sweet says
Great recipe! I forgot the corn. However, for the protein I used tofu (yum!). I also added sautéed mushrooms - yum again!! Might I add that the recipe tastes better when the ingredients are allowed time to marry together for an hour or more. Thanks Kaitlin!!
Kaitlin | The Garden Grazer says
That all sounds fantastic! Thanks for sharing your helpful feedback!
Melinda Jackson says
Delicious, easy, and so pretty! We both loved it, and my husband disappeared two bowls full in a matter of seconds! Thanks!
Kaitlin | The Garden Grazer says
So great to hear! Thanks for the kind feedback!