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    Home » Recipes » Salad

    Wild Rice Spinach Salad with Lemon-Garlic Dressing

    Jul 29, 2014 by Kaitlin

    A vegan Wild Rice Spinach Salad recipe made with colorful fresh veggies. Tossed in a light lemon-garlic dressing! (Vegan, gluten-free, oil-free option.)

    Vegan wild rice salad with spinach and vegetables on a white plate

    This earthy, vegan Wild Rice Spinach Salad is so colorful and nourishing.

    Wild rice has such a chewy texture and nutty flavor which lends well to this simple salad.

    This side dish is great served either chilled or at room temperature, so it's a great choice for take-along lunches, meal prep, BBQs, potlucks, etc.

    Uncooked raw wild rice in a small glass jar with spoon

    Ingredients for Wild Rice Salad

    For this recipe you will toss together in a large bowl:

    • Wild rice: This is a whole grain that is actually an aquatic grass, not rice. It has a very earthy taste, and hearty, tender texture. Wild rice also contains antioxidants, protein, fiber, folate, zinc, and many other nutrients.
    • Fresh baby spinach: Or you can substitute this with arugula or baby kale. (Or try a combination of greens!)
    • Grape tomatoes or cherry tomatoes: I use these because they are the sweet and flavorful. But you can also use roma tomato, or other garden tomato. Roasted tomatoes would add another layer of deliciousness as well.
    • Orange bell pepper: Or red bell pepper or yellow bell pepper.
    • Sweet corn: Either cooked fresh, frozen corn, fire-roasted, or canned.
    • Green onion (scallion)
    • Fresh lemon juice: You will need about one lemon for this recipe. For even more flavor, use a half teaspoon or so of lemon zest as well.
    • Garlic clove
    • Olive oil: Use a good quality extra-virgin olive oil or your own favorite vegetable oil like avocado oil. (Or simply omit for an oil-free version.)
    • Salt: I use fine grain salt for this recipe. You can also include black pepper to taste if desired.
    Spinach, sweet corn, tomato, bell pepper ingredients in a large bowl

    Customizing

    Grains: Substitute the wild rice with black rice, brown rice, quinoa, a wild rice blend, or other grain of choice.

    Protein: For an extra protein boost, toss in some hemp hearts, garbanzo beans (chickpeas) or other white beans, pine nuts, walnuts, pecans, slivered almonds, etc.

    Herbs: Fresh herbs are a great addition because they add so much flavor. Try fresh basil, parsley, cilantro, fresh chives, or dill.

    Dressing: Change up the lemon-garlic vinaigrette as you see fit. Instead of lemon juice, you can pour in lime juice, orange juice and orange zest, or a vinegar. You can also whisk in a teaspoon Dijon mustard or a sweetener like pure maple syrup.

    Plate of vegan wild rice spinach salad with tomatoes

    Serving

    You can serve this dish immediately, or refrigerate first to let flavors combine.

    Vegan cheese: Feel free to stir in dairy-free goat cheese or vegan crumbled feta cheese before serving for extra flavor.

    Storing

    Simply store in an airtight container in the fridge. We find it keeps for about 3-4 days.

    Wild rice vegetable salad in a bowl

    For more inspiration, also browse all salad recipes.

    Vegan wild rice salad with spinach and vegetables on a white plate

    Wild Rice Spinach Salad with Lemon-Garlic Dressing

    A wild rice spinach salad made with crisp veggies and tossed in a light lemon-garlic dressing.
    5 from 2 votes
    Print Recipe Pin Recipe Comment
    Prep Time: 10 minutes
    Cook Time: 45 minutes
    Total Time: 55 minutes
    Author: Kaitlin - The Garden Grazer
    Course: Salad
    Cuisine: Gluten-Free, Oil-Free Option, Vegan
    Servings: 8 side servings

    Ingredients

    • 1 cup wild rice (uncooked)
    • 3 oz. fresh spinach
    • 8 oz. grape/cherry tomatoes
    • 1 orange bell pepper
    • 1 cup sweet corn, cooked (thawed, if frozen)
    • 3-4 green onions
    • Optional: white beans, fresh herbs

    For the lemon-garlic dressing:

    • 3 Tbsp. fresh lemon juice (about 1 lemon*)
    • 1 garlic clove (minced)
    • 2 Tbsp. olive oil (optional)
    • 1/8 tsp. salt (more/less to taste)

    Instructions

    • Rinse and cook rice according to package directions. (I use a ratio of 1 cup wild rice to 4 cups water.)
    • Meanwhile, make the dressing: In a small bowl, whisk together all dressing ingredients and set aside. (Add some dried or fresh herbs if you'd like.)
    • Prepare the veggies: Dice bell pepper, slice green onions, halve/quarter the tomatoes, and roughly chop spinach. Place all veggies in a large bowl.
    • When rice is done cooking, drain any excess water and immediately add to the large veggie bowl. Toss to combine. (The heat from the rice will slightly wilt the spinach.)
    • Whisk the dressing again and pour over the salad. Toss to combine.
    • Serve immediately, or chill covered in the fridge for an hour or more to further develop flavors.

    Notes

    *Lemon: You can also include lemon zest in the dressing for added flavor as well.

    Nutrition Per Serving (Estimate)

    Nutrition Facts
    Wild Rice Spinach Salad with Lemon-Garlic Dressing
    Amount per Serving
    Calories
    137
    % Daily Value*
    Fat
     
    4
    g
    6
    %
    Saturated Fat
     
    1
    g
    6
    %
    Polyunsaturated Fat
     
    1
    g
    Monounsaturated Fat
     
    3
    g
    Potassium
     
    301
    mg
    9
    %
    Carbohydrates
     
    22
    g
    7
    %
    Fiber
     
    3
    g
    13
    %
    Sugar
     
    3
    g
    3
    %
    Protein
     
    4
    g
    8
    %
    Vitamin A
     
    1702
    IU
    34
    %
    Vitamin C
     
    33
    mg
    40
    %
    Calcium
     
    25
    mg
    3
    %
    Iron
     
    1
    mg
    6
    %
    * Percent Daily Values are based on a 2000 calorie diet.
    Did you make this recipe?Leave a star rating or comment below!

    If you are enjoying this Wild Rice Salad recipe with spinach, also check out:

    • Blueberry Basil Salad Dressing
    • Cucumber Salad
    • Southwestern Chopped Salad with Cilantro Lime Dressing

    Follow The Garden Grazer on Instagram, Pinterest, or Facebook for more updates and inspiration.

    More Vegan Salad Recipes

    • Roasted Red Pepper Dressing (Oil-Free)
    • Roasted Chickpea Salad with Hummus
    • Asian-Style Kale & Tofu Salad with Peanut Dressing
    • Quinoa Chickpea Salad with Dill Dressing

    Reader Interactions

    Comments

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      Recipe Rating:




    1. Diana Vachon

      January 06, 2016 at 8:37 pm

      YUM! How many does this serve about? Making it tonight for sure!

      Reply
      • Kaitlin | The Garden Grazer

        January 09, 2016 at 4:25 pm

        Hope you enjoy! I'd estimate about 6-8 side servings.

        Reply
    2. sticky_sweet

      October 26, 2015 at 2:28 am

      Great recipe! I forgot the corn. However, for the protein I used tofu (yum!). I also added sautéed mushrooms - yum again!! Might I add that the recipe tastes better when the ingredients are allowed time to marry together for an hour or more. Thanks Kaitlin!!

      Reply
      • Kaitlin | The Garden Grazer

        October 31, 2015 at 10:00 pm

        That all sounds fantastic! Thanks for sharing your helpful feedback!

        Reply
    3. Melinda Jackson

      August 18, 2014 at 8:01 pm

      Delicious, easy, and so pretty! We both loved it, and my husband disappeared two bowls full in a matter of seconds! Thanks!

      Reply
      • Kaitlin | The Garden Grazer

        August 19, 2014 at 1:49 pm

        So great to hear! Thanks for the kind feedback!

        Reply

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    Hi, I'm Kaitlin!
    I share vegan recipes that are easy & healthy. (Mostly whole food plant-based, oil-free, & gluten-free.) About Me →

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