Minnehaha-Inspired Wild Rice and Roasted Vegetable Salad

By AislePrompt Editorial · Published 2026-08-07 · Updated 2026-08-07

A hearty salad combining nutty wild rice with roasted seasonal vegetables and a zesty lemon vinaigrette, inspired by Minnesota’s regional produce. This American-inspired salad recipe (gluten free), ready in about 60 minutes, pairs wild rice, water, carrot into a side that holds its own next to almost any main — bright, balanced, and quick enough to slot into a weeknight plate. Each serving lands at about 280 calories and feeds 4, so it slots cleanly next to roasted proteins, grain bowls, or weeknight mains. Tap "Plan a meal with the AI" below to drop this recipe into your week and send the ingredients straight to Instacart. Nutrition values are approximate, calculated from USDA FoodData Central (fdc.nal.usda.gov) — verify against ingredient labels for any health-driven dietary plan.

Ingredients

• 1 cup, rinsed wild rice
• 3 cups water
• 2 medium, peeled and cut into 1/2-inch pieces carrot
• 1 large, cut into 1/2-inch pieces red bell pepper
• 1 medium, cut into 1/2-inch half-moons zucchini
• 3 tbsp olive oil
• 1 tsp, divided salt
• 1/2 tsp, divided black pepper
• 3 tbsp lemon juice
• 1 tsp honey
• 1 tsp Dijon mustard
• 2 tbsp, chopped fresh parsley
• 1/4 cup, chopped toasted pecans

The sheet pan we’d roast this on → Best Sheet Pans in 2026: Top Picks + Buying Guide

Instructions

1. Step 1: In a medium saucepan, combine 1 cup rinsed wild rice with 3 cups water and 1/2 tsp salt. Bring to a boil, reduce heat to low, cover, and simmer for 40-45 minutes until rice is tender and water is absorbed. Fluff with a fork and set aside to cool.
2. Step 2: Preheat oven to 425°F. On a baking sheet, toss 2 peeled and chopped carrots, 1 large diced red bell pepper, and 1 medium sliced zucchini with 2 tbsp olive oil, 1/2 tsp salt, and 1/4 tsp black pepper. Roast for 20-25 minutes, stirring halfway, until vegetables are tender and caramelized.
3. Step 3: In a small bowl, whisk together 3 tbsp lemon juice, 1 tsp honey, 1 tsp Dijon mustard, 1 tbsp olive oil, and remaining 1/2 tsp salt and 1/4 tsp black pepper until emulsified.
4. Step 4: In a large bowl, combine the cooked wild rice, roasted vegetables, 2 tbsp chopped fresh parsley, and 1/4 cup toasted chopped pecans. Drizzle the lemon vinaigrette over the salad and toss gently until evenly coated.
5. Step 5: Serve the salad at room temperature or chilled as a wholesome side or light main dish.