Sand Dune Wild Rice and Roasted Vegetable Salad

By AislePrompt Editorial · Published 2026-06-14 · Updated 2026-06-14

A hearty wild rice salad combined with roasted root vegetables and prairie herbs, capturing the essence of sand dunes and regional flora. This American-inspired salad recipe (vegetarian), ready in about 70 minutes, pairs wild rice, carrot, peeled and diced, parsnip, peeled and diced 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 wild rice
• 1 cup carrot, peeled and diced
• 1 cup parsnip, peeled and diced
• 1 cup red bell pepper, diced
• 3 tbsp olive oil
• 1 tsp dried thyme
• 1 tsp dried rosemary
• 2 tbsp lemon juice
• 1/4 cup chopped fresh parsley
• 1 tsp salt
• 1/2 tsp black pepper

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

Instructions

1. Step 1: Rinse 1 cup wild rice under cold water, then bring to a boil in 3 cups water. Reduce heat to low and simmer covered for 45 minutes until tender; drain any excess water.
2. Step 2: Preheat oven to 425°F. Toss 1 cup diced carrot, 1 cup diced parsnip, and 1 cup diced red bell pepper with 3 tbsp olive oil, 1 tsp dried thyme, 1 tsp dried rosemary, 1 tsp salt, and 1/2 tsp black pepper. Spread on a baking sheet and roast for 25 minutes until tender and caramelized.
3. Step 3: In a large bowl, combine the cooked wild rice, roasted vegetables, 1/4 cup chopped fresh parsley, and 2 tbsp lemon juice. Toss gently to combine and adjust seasoning with additional salt and pepper if needed.
4. Step 4: Serve warm or chilled as a filling, regional-inspired salad honoring the sand dune ecosystem.