Harvest Wild Rice Salad with Pumpkin Vinaigrette

Despite the fact that it’s now fall, it’s still hot as heck in south Florida. Despite the fact that it’s still hot as heck in south Florida, I still want to enjoy comforting fall inspired recipes. So I went to work in my Kitchen and made this Harvest Wild Rice Salad with Pumpkin Vinaigrette.

This harvest wild rice salad is filled with toasted pecans, dried cranberries, pepitas and baby kale. I made a simple pumpkin vinaigrette for this salad. Throw seven ingredients that you probably already have on hand into your food processor. Process until well blended. Boom. You have pumpkin vinaigrette.

I used Pompeian Balsamic Vinegar and Pompeian Extra Virgin Olive Oil in the pumpkin vinaigrette. Pompeian offers great products at affordable prices. That’s why they are my go to brand for olive oils and vinegars. Find out where to purchase your favorite Pompeian products by visiting Pompeian online.

So…back to this salad. Did I mention that it’s P-E-R-F-E-C-T for fall? Cause it is. You can enjoy this salad as a main dish or as a side. I enjoyed mine with a piece of grilled salmon. I also enjoyed a bowl of it solo for lunch. If you’re a fan of cheese, try it with a little feta. It taste’s great with a little feta.

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Why This Wild Rice Salad Recipe Works

Wild rice salads have been a favorite at gatherings for a long time, and for good reason. They are a wonderful canvas for texture and flavor, combining the chewy, nutty bite of wild rice with crunchy nuts, sweet dried fruit, and fresh greens. It’s a classic for a reason, often found at holiday tables and sophisticated luncheons.

Traditionally, these salads are tossed in a light vinaigrette, usually something with a bit of maple or balsamic. And while that’s perfectly lovely, it can sometimes feel a little one-note. The dressing can get lost among all those wonderful textures instead of bringing them all together.

That’s where my recipe truly shines. The secret is the pumpkin spice dressing. It’s a complete game-changer.

Instead of a thin, acidic dressing, this one is creamy, rich, and full of warm spices. The pumpkin puree provides a beautiful, velvety base without any dairy, while unsweetened applesauce adds natural sweetness and body. A touch of maple syrup enhances that sweetness, and the pumpkin pie spice envelops every bite in cozy, autumnal flavor. It coats every grain of rice, every pecan, and every cranberry.

This dressing doesn’t just complement the salad ingredients; it elevates them. It turns a simple side dish into a memorable main event. The robust flavor means you don’t need to use a lot, so the salad stays light and fresh. It’s the perfect bridge between a healthy grain salad and a comforting holiday dish, making it incredibly versatile and always a crowd-pleaser.

Ingredients for Wild Rice Salad

The magic of this salad is in the combination of simple, high-quality ingredients. Each one plays a specific role, from the chewy rice to the crunchy nuts, all brought together by that incredible dressing. The real star here is the pumpkin puree in the dressing, which gives this dish its unique and unforgettable twist.

Here’s what you’ll need to have on hand.

For the salad:

• 2 1/2 cups cooked wild rice, cooled (I used quick wild rice)
• 1 cup chopped pecans
• 3 cups baby kale, stems removed and torn into pieces
• 3/4 cup dried cranberries
• 3/4 cup pepitas (lightly salted or no salt)

For the dressing:

• 1/4 cup pumpkin puree
• 1/4 cup extra virgin olive oil
• 1/2 cup unsweetened applesauce
• 1 tbsp balsamic vinegar
• 2 tbsp water
• 1 1/2 tbsp maple syrup
• 2 tsp pumpkin pie spice

A few notes on the ingredients can make all the difference. For the wild rice, using a quick-cook blend is a fantastic shortcut that doesn’t sacrifice flavor or texture. If you have the time, cooking 100% wild rice from scratch is wonderful, but the blend works perfectly here. When it comes to the pumpkin puree, be absolutely sure you grab pure pumpkin, not pumpkin pie filling. Pie filling is pre-sweetened and spiced, which will throw off the balance of our dressing completely.

For the dressing, a good quality extra virgin olive oil will give you the best flavor. Since it’s not being cooked, its fruity notes will really come through. And for the pecans, toasting them is a non-negotiable step. It deepens their flavor and makes them extra crunchy, adding a critical layer of texture to the salad.

Step-by-Step Instructions For Making Wild Rice Salad

Putting this salad together is a breeze. We’ll just prep each component, whip up the dressing, and toss it all together. Let’s walk through it step-by-step to make sure every element is perfect.

Step 1: Toast the Pecans

First things first, let’s get those pecans nice and toasty. Preheat your oven to 350°F. Line a baking pan with aluminum foil for easy cleanup. Spread the chopped pecans in a single layer on the pan and give them a light spray with cooking spray, tossing them a bit to get a light, even coat. Bake for 3 minutes, then pull the pan out and give them a good stir. Pop them back in for another 3 minutes. Ovens can vary, so keep a close eye on them during those last few minutes. They can go from perfectly toasted to burnt in a heartbeat. Once they’re fragrant and lightly browned, take them out and set them aside to cool completely.

Step 2: Prepare the Kale

While the pecans cool, let’s handle the kale. Raw kale can be a bit tough and bitter, so we’re going to quickly saute it to soften it up. Heat about a teaspoon of olive oil in a skillet over medium heat. Once the oil is shimmering slightly, add your torn baby kale. Saute for just 1 to 2 minutes, stirring frequently, until it’s bright green and just barely wilted. You don’t want to cook it down like creamed spinach, just take the raw edge off. Immediately remove it from the skillet and set it aside to cool as well.

Step 3: Assemble the Salad Base

Now for the easy part. In a large mixing bowl, combine your cooled cooked wild rice, the sweet dried cranberries, crunchy pepitas, your beautifully toasted pecans, and the wilted baby kale. Give everything a gentle toss to distribute all the ingredients evenly. You can already see how pretty the colors and textures are together. Set this bowl aside while we make the star of the show.

Step 4: Make the Pumpkin Spice Dressing

This dressing comes together in seconds with a food processor. Add the pumpkin puree, unsweetened applesauce, extra virgin olive oil, maple syrup, pumpkin pie spice, water, and balsamic vinegar to the processor bowl. A pinch of salt is a good idea here too, but I left it out of the recipe so you can add it to your taste. Process everything until it’s completely smooth and emulsified. You may need to scrape down the sides once or twice to make sure everything is well blended. The result should be a thick, creamy, vibrant orange dressing.

Step 5: Dress and Serve

This dressing is very robust, so a little goes a long way. I recommend starting with a small amount and adding more as needed. For a full cup serving of salad, drizzle about a half to a full tablespoon of dressing over the top and toss to coat. If you’re just having a small side portion, a teaspoon is likely plenty. Serve it up in bowls and get ready for the compliments.

How To Serve Wild Rice Salad

This Wild Rice Salad is so versatile, it feels right at home in almost any setting. Whether you’re planning a casual weeknight dinner, a festive holiday buffet, or a simple lunch for yourself, there are plenty of wonderful ways to serve it. Its beautiful colors make it a showstopper on any table.

The salad is hearty enough to be a satisfying vegetarian main course. The combination of wild rice, pecans, and pepitas provides plenty of protein and healthy fats to keep you full and happy. It’s my go-to for a light yet substantial lunch that doesn’t leave me feeling sluggish in the afternoon.

For a more complete meal or to serve a crowd, this salad also works beautifully as a side dish. Here are a few of my favorite pairings:

• Holiday Feasts: This is a must-have on my Thanksgiving or Christmas table. It pairs perfectly with roasted turkey, glazed ham, or a juicy pork loin. Its bright, festive flavors are a welcome contrast to some of the heavier traditional side dishes.
• Weeknight Dinners: Serve it alongside simple roasted chicken or baked salmon. The flavors are sophisticated enough for company but easy enough for a Tuesday night.
• Potlucks and Gatherings: This salad travels exceptionally well. Just keep the dressing separate and toss it right before serving to keep everything fresh and crisp. It’s always one of the first dishes to disappear.
• Stuffed Veggies: For a creative twist, use the salad as a stuffing for roasted acorn squash or bell peppers. It creates a beautiful and delicious all-in-one meal.

You can also get creative with the presentation. Serve it in a large bowl for family-style dining, or portion it into individual cups or jars for an elegant appetizer or grab-and-go lunch. No matter how you serve it, this salad is sure to impress.

How To Store & Reuse Wild Rice Salad Leftovers

One of the best things about this salad is that it stores beautifully, making it perfect for meal prep or for enjoying leftovers the next day. A little bit of care in how you store it will ensure it tastes just as delicious as when you first made it. The key is to keep the components separate if possible.

If you know you’re going to have leftovers, I highly recommend storing the salad base and the pumpkin spice dressing in separate airtight containers in the refrigerator. The undressed salad mixture will stay fresh and maintain its texture for up to 4 days. The dressing will keep for a full week, and its flavors will meld and become even more delicious over time.

If you’ve already tossed the salad with the dressing, it will still keep nicely for about 2 days in the fridge. The kale will soften a bit more, and the nuts may lose a little of their crunch, but it will still be incredibly tasty. I sometimes find I enjoy the texture even more the next day as the rice absorbs all that wonderful dressing.

When you have leftovers, you can do more than just eat another bowl of salad. Here are a few ideas for reusing them:

• Make a Wrap: Spoon the leftover salad into a large whole-wheat tortilla with a little extra fresh kale or spinach for a quick and satisfying lunch wrap.
• Create a Power Bowl: Add a scoop of leftover wild rice salad to a bowl with some chickpeas, roasted sweet potatoes, and a dollop of hummus for a nutrient-packed power bowl.
• Stuff a Chicken Breast: Carefully slice a pocket into a chicken breast, stuff it with the salad, and bake until the chicken is cooked through. It’s an elegant and easy dinner.

The dressing itself is also fantastic on its own. Drizzle leftover pumpkin spice dressing over roasted vegetables, use it as a dip for apple slices, or spread it on a turkey sandwich for a festive touch. Don’t let a drop of that liquid gold go to waste.

Substitutions & Variations For Wild Rice Salad

While I absolutely adore this recipe just as it is, it’s also incredibly flexible. Think of this as a template that you can adjust based on your personal taste or what you happen to have in your pantry. There are so many ways to put your own spin on this fantastic Wild Rice Salad.

Don’t be afraid to experiment. The core combination of chewy grain, crunchy nut, sweet fruit, and fresh green is a classic formula that invites creativity. Here are some of my favorite substitutions and variations to get you started:

• Grain Swaps: If you don’t have wild rice, this salad is equally delicious with farro, quinoa, or barley. Each grain brings a slightly different texture and nutty flavor to the dish. Just cook according to package directions and let it cool before using.
• Nut and Seed Variations: Instead of pecans and pepitas, try using toasted walnuts, slivered almonds, or sunflower seeds. Each one offers a unique crunch and flavor profile that works beautifully with the other ingredients.
• Different Greens: If baby kale isn’t your favorite, feel free to use baby spinach (no need to saute), chopped arugula for a peppery bite, or even finely shredded Brussels sprouts.
• Fruit Options: Dried cherries, chopped dried apricots, or golden raisins would be wonderful in place of the dried cranberries. Just be sure to use an unsweetened dried fruit to keep the salad from becoming overly sweet.
• Add a Savory Element: For a little salty, savory kick, try adding 1/2 cup of crumbled feta or goat cheese. If you want to keep it dairy-free, some roasted chickpeas or edamame would add a nice protein boost.
• Dressing Tweaks: If you’re not in a pumpkin mood, you can make a more traditional vinaigrette using the same base. Swap the pumpkin puree and pumpkin pie spice for a tablespoon of dijon mustard and some fresh herbs like thyme or rosemary.

These are just a few ideas to get your culinary creativity flowing. The best part about a recipe like this is making it your own, so have fun with it and enjoy the delicious results.

Harvest Wild Rice Salad with Pumpkin Vinaigrette

Yield: 5 servings

Prep Time: 15 minutes

Total Time: 15 minutes

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Ingredients

For the salad (makes 4 cups)

• 2 1/2 C cooked wild rice, cooled (I used quick wild rice
• 1 C chopped pecans
• 3 C baby kale, stems removed and torn into pieces
• 3/4 C dried cranberries
• 3/4 C pepitas (lightly salted or no salt)

For the dressing (makes 1 cup)

• 1/4 C pumpkin puree
• 1/4 C extra virgin olive oil
• 1/2 C unsweetened applesauce
• 1 tbsp balsamic vinegar
• 2 tbsp water
• 1 1/2 tbsp maple syrup
• 2 tsp pumpkin pie spice

Instructions

1. Preheat your oven to 350. Line a baking pan with aluminum foil. Place the chopped pecans into the pan and lightly spray with cooking spray. Toss to coat. Bake for 3 minutes and then stir. Bake for 3 more minutes. During the last 3 minutes of baking, watch the pecans to make sure they do not start to burn. If they start to brown a lot, remove them from the oven. Once done baking, remove from he oven and set aside to cool.
2. Heat 1 tsp of olive oil in a skillet over medium heat. Add the baby kale to the skillet and saute for 1-2 minutes. Remove from the skillet and set aside to cool.
3. In a mixing bowl, toss together the wild rice, dried cranberries, pepitas, pecans and baby kale. Set aside.
4. Make the dressing. Add the pumpkin puree, applesauce, olive oil, maple syrup, salt, pumpkin pie spice, water and balsamic vinegar to a food processor. Process until well blended.
5. Serve the salad in bowls. For a full serving, use 1/2 tbsp to 1 tbsp of the dressing. For a half serving, use about a teaspoon of the dressing.

Notes

The nutrition information provided is for 1 Cup of the salad with 1 tbsp of the dressing. Halve the nutrition information for the 1/2 C serving.

The dressing is very robust and only a little is needed. I suggest starting with a small amount and then increasing as needed. The amount of dressing used (over or under 1tbsp) will alter the nutritional information.

Store unused vinaigrette in a refrigerator for up to 1 week.

Nutrition Information:

Amount Per Serving: Calories: 480 Total Fat: 31g Sodium: 89mg Carbohydrates: 45g Sugar: 12g Protein: 12g

5 FAQs About Wild Rice Salad

Here are some straightforward answers to the most common questions I receive about this wild rice salad recipe.

Can I make this wild rice salad ahead of time?

Absolutely! This is one of the best features of this salad, making it a fantastic choice for holiday meal prep, potlucks, or planning your lunches for the week. The key to making it ahead successfully is strategic storage. For the absolute best texture, you should prepare and store the components separately and then combine them just before you plan to serve the dish.

You can cook the wild rice, toast the pecans, and saute the kale up to three days in advance. Let each component cool completely before storing them in separate airtight containers in the refrigerator. The pumpkin spice dressing can be made up to a week ahead of time. In fact, its flavors often get even better after a day or two in the fridge. When you’re ready to serve, simply toss the rice, kale, pecans, pepitas, and cranberries together in a large bowl, drizzle with your desired amount of dressing, and toss again. This method ensures the pecans and pepitas stay crunchy and the kale doesn’t become too soft.

Is this wild rice salad recipe healthy?

Yes, this wild rice salad is packed with nutritious ingredients, making it a healthy and satisfying choice. Wild rice itself is not technically a grain but an aquatic grass, and it’s a nutritional powerhouse. It’s high in protein, fiber, antioxidants, and essential minerals like magnesium and zinc. It’s also naturally gluten-free.

The other ingredients contribute their own benefits. Pecans and pepitas provide healthy fats, more protein, and a satisfying crunch. Baby kale is loaded with vitamins A, K, and C. The dried cranberries add a touch of sweetness and more antioxidants. The dressing is also designed with health in mind. It uses pumpkin puree and applesauce for a creamy base instead of heavy cream or mayonnaise, and it’s sweetened naturally with a small amount of pure maple syrup. The extra virgin olive oil adds heart-healthy monounsaturated fats. It’s a well-rounded dish that delivers on both flavor and nutrition.

What kind of wild rice is best for this salad?

You have a couple of great options, and the best choice depends on your preference for texture and how much time you have. You can use 100% pure wild rice, which has long, dark grains and a distinctly chewy, firm texture with a nutty, earthy flavor. Cooking it from scratch takes about 45 to 60 minutes, but the results are fantastic if you love that signature bite.

Alternatively, you can use a wild rice blend, which is what I often use for convenience. These blends typically mix wild rice with other grains like brown rice, white rice, or even quinoa. They cook much faster, usually in about 15 to 20 minutes, and result in a softer overall texture, which many people prefer in a salad. The blend still provides that lovely nutty flavor from the wild rice but is a bit more tender. Either option works beautifully in this recipe, so choose whichever you prefer or have on hand.

My pumpkin dressing is too thick, how can I fix it?

That’s an easy fix! The thickness of the dressing can vary slightly depending on the brand of pumpkin puree you use, as some have a higher water content than others. If your dressing comes out thicker than you’d like, you can easily thin it to your desired consistency. The best way to do this is by adding a little more water.

Start by adding just one teaspoon of water to the food processor and blending it in completely. Check the consistency. If it’s still too thick, add another teaspoon and blend again. Continue this process, adding a small amount of water at a time, until the dressing is smooth, creamy, and easily pourable. It’s important to add the water slowly to avoid accidentally making the dressing too thin. A little patience here will ensure you get that perfect, luscious texture for your wild rice salad.

Can I make this wild rice salad recipe without a food processor?

You certainly can. While a food processor or a high-speed blender is the fastest and easiest way to get a perfectly smooth, emulsified dressing, you can absolutely make it without one. Your best alternative is to use a bowl and a whisk. It will require a bit more elbow grease, but the result will still be delicious.

To do this, combine the pumpkin puree, applesauce, maple syrup, balsamic vinegar, and pumpkin pie spice in a medium-sized bowl and whisk them together until they are well combined. Then, while whisking continuously and vigorously, slowly drizzle in the extra virgin olive oil. This slow drizzling process is key to creating an emulsion so the oil incorporates smoothly into the base. Once all the oil is added, whisk in the water. The final dressing might not be quite as flawlessly smooth as the food processor version, but it will have a lovely, rustic texture and all the same amazing flavor.

Try These Recipes Next

If you loved the wholesome and hearty flavors of this wild rice salad, here are a few other recipes you are sure to enjoy.

• Easy Wild Rice Stuffing: A perfect holiday side dish that takes the wonderful texture of wild rice to a new level.
• Farro Salad with Sun Dried Tomatoes and Artichokes: Another fantastic grain salad with chewy farro and bright, Mediterranean flavors.
• Strawberry Quinoa Salad: A light and refreshing salad with fluffy quinoa, sweet strawberries, and a tangy vinaigrette.

I hope you have fun exploring these other delicious and creative recipes from my kitchen.

I’m a member of the Pompeian #PantryInsiders. This recipe was written on behalf of Pompeian, however, all opinions and recipes are my own.