Fall Flavours | Healthy | Indigenous Cuisine | Popular Preconceptions | Side | Uncategorized | Vegetarian

Wild Rice Salad

July 19, 2018

Wild Rice is a traditional food in various Indigenous tribes. Wild Rice is “extremely nutritious, with twice the amount of protein as brown rice“. This would explain why in Ojibwe the word for wild rice is manoomin meaning “good berry” or “good seed“. Wild Rice Salad is one of the foods featured in the following Buzzfeed Video.

The Wild Rice Salad was described as being “what people eat when they have their life together”. With the Health Food trend, Wild Rice Salad has become a popular recipe with many variations. However, this popularity doesn’t often recognize the origin of this recipe. The recipe that I tried was listed on a post by an anonymous person who said they were from the Ojibwe tribe. This recipe reminded them of home.


My husband and I tried this recipe, and I was really proud of him for trying it. The vinaigrette has Dijon mustard in it and my husband hates all mustard, but he was still willing to try for this project. One of the goals of this project is to try new things and explore in order to learn. I liked the idea of a wild rice salad, and I think it would be particularly good for the Fall and around Thanksgiving. It was amazing to see how much the rice expanded. However, the specific flavour combination of this salad wasn’t really a favourite of my husband and I. However, I did really enjoy the rice itself, and it is good knowing that it is such a healthy and filling option. I always have a hard time finding filling and healthy food, but this is a great option. It is also very customizable. You can add your favourite fruits, vegetables, nuts or proteins. You could also cook the rice in a broth or season the water to add more flavour to the rice.


It is very easy to find Wild Rice blends, but it can be challenging to find Wild Rice by itself. One of the few places I could find it was at SuperStore. What I liked best about this was the price and that it was Canadian grown and Non-GMO. You may also have more luck finding it in bulkfood stores like BulkBarn. There is also a shop on Granville Island at the Public Market called The Grainery.

Wild Rice Salad
Cook Time
45 mins

A healthy recipe featuring wild rice and other healthy additives.

Servings: 4
Salad Ingredients
  • 2 cups cooked wild rice still warm
  • 3/4 cup dried cranberries
  • 1/2 cup toasted almonds slivers
  • 1 Tbsp olive oil
  • 1 Tbsp orange juice
  • 1 tsp Dijon mustard
  • 1 tsp finely diced onion
  1. 1. Cook 2 cups of wild rice according to the instructions on the bag.

    2. Once cooked add cranberries and almond slices.

    3. In a small bowl mix together the vinaigrette ingredients until emulsified. Pour dressing over the warm salad and stir until well distributed.


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