Looking for a salad that’s hearty, refreshing, and packed with flavor?
This Wild Rice and Rocket Salad (also known as arugula salad) is a perfect balance of earthy wild rice, peppery greens, crunchy walnuts, and creamy feta.
Tossed with a light lemon-Dijon dressing, it’s a wholesome dish that works beautifully as a light main or a vibrant side.
Whether you’re meal prepping for the week or creating a fresh dish for lunch, this salad delivers both taste and nutrition in every bite. 🌿✨
- 1 cup wild rice
- 2½ cups water
- 2 cups fresh rocket (arugula)
- ½ cup cherry tomatoes, halved
- ¼ cup chopped walnuts
- ¼ cup crumbled feta cheese (or dairy-free alternative)
- 2 tbsp chopped fresh parsley
- Salt, to taste
- Black pepper, to taste
- 2 tbsp olive oil
- 1 tbsp lemon juice
- 1 tsp Dijon mustard
- ½ tsp maple syrup
- Cook the wild rice: Rinse the wild rice under cold water and place it in a pot with water.
- Bring to a boil, then reduce heat, cover, and simmer for 35–40 minutes, until the rice is tender and the water is absorbed.
- Drain any excess water if needed and allow the rice to cool slightly.
- In a large bowl, combine cooled wild rice, rocket, cherry tomatoes, walnuts, feta, and parsley.
- In a small bowl, whisk together olive oil, lemon juice, Dijon mustard, and maple syrup until well combined.
- Pour the dressing over the salad and toss gently to coat.
- Season with salt and black pepper to taste.
Serve immediately or chill for 15–20 minutes for an even fresher flavor. 🌿
- Prep Time: 10 minutes
- Cooking Time: 40 minutes
- Total Time: 50 minutes
- Servings: 4
- Calories: ~260 kcal per serving
- Perfect balance of textures: chewy wild rice, crunchy nuts, and creamy feta.
- Naturally gluten-free and easily made vegan.
- Keeps well in the fridge – ideal for meal prep or picnics.
- Packed with plant-based protein, fiber, and healthy fats.
Pro Tip:
Add some sliced avocado or roasted chickpeas for extra creaminess and protein.