Wild Rice Salad with Maple Vinaigrette

Wild Rice Salad with Maple Vinaigrette

Wild rice was originally grown and harvested in Northern Ontario lakes by the Ojibwe people. It is a staple food that is also used in traditional medicine and rituals. Wild rice was first introduced to the Northern Lakes of Saskatchewan in the 1960s. Since then, Saskatchewan has become the largest producer of wild rice. Experience wild rice’s nutty flavour yourself in this light, fragrant salad. Recipe courtesy of Chef Douglas Hyndford.

8 people
  • Ingredients


    1 cup blueberries (250 mL)

    1 tsp honey (5 mL)

    1 cup wild rice, rinsed (250 mL)

    1 tsp salt (5 mL)

    1/2 cup pumpkin seeds (125 mL)

    1/2 cup walnuts, toasted and coarsely chopped (125 mL)

    2 green onions, finely sliced (2)

    1 piece dried bison or beef jerky (optional)

    Salt and freshly ground black pepper to taste

    Maple Vinaigrette:

    1/4 cup canola oil (60 mL)

    1/4 cup maple syrup (60 mL)

    2 Tbsp apple cider vinegar (30 mL)

    1 tsp lemon zest (5 mL)

    2 Tbsp lemon juice (30 mL)

    Salt and freshly ground black pepper to taste

  • Directions
    1. Pre-heat oven to 225⁰F (110⁰C).
    2. In small bowl, toss blueberries with honey, and place berries on parchment-lined baking sheet. Bake for 2 hours or until berries are dried and pliable.
    3. In large pot, add wild rice, salt and 4 cups (1L) of water; bring to boil. Reduce heat to low, cover and simmer until rice is tender and most of the grains have split open; about 50 to 60 minutes. Remove from heat, drain and return the rice to the pot. Cover and let rest for 10 minutes, then remove the lid and let rice cool.
    4. Meanwhile in small bowl, whisk together the canola oil, syrup, vinegar, zest and lemon juice until well blended; set aside.
    5. Combine rice, dried berries, pumpkin seeds, walnuts, green onions with maple vinaigrette. Top with dried bison or beef jerky if desired.


Nutritional Analysis

Serving Size
1/2 cup (125 mL)
Total Fat
13 g
Saturated Fat
1.5 g
Trans. Fat
0.03 g
0 mg
299 mg
27 g
3 g
9 g
7 g
224 mg