Salad: Canada – Canadian Prairies (Manitoba) – Manitoba Wild Rice Salad

Serving Size: 6

Approximate Time

Prep 25 min

Cook 55 min

Additional 35 min

Total 1 hr 15 min

Ingredients

- 1 cup (185 g) Manitoba wild rice, uncooked
- 3 cups (720 ml) water or low-sodium vegetable broth
- 1 tsp (5 ml) kosher salt, divided
- 1 red bell pepper, seeded and diced
- 1 yellow bell pepper, seeded and diced
- 1 small red onion, finely chopped
- 2 celery stalks, thinly sliced
- 4 green onions (scallions), thinly sliced (white and green parts separated)
- 3/4 cup (45 g) chopped fresh flat-leaf parsley
- 1/3 cup (45 g) toasted sunflower seeds
- 1/2 cup (75 g) dried cranberries
- 4 oz (115 g) feta cheese, crumbled
- 1/3 cup (80 ml) canola oil
- 3 tbsp (45 ml) apple cider vinegar
- 2 tbsp (30 ml) local honey
- 1 tbsp (15 ml) Dijon mustard
- 1 garlic clove, minced
- 1/2 tsp (2.5 ml) freshly ground black pepper
- 1/2 tsp (2.5 ml) kosher salt (for dressing; adjust to taste)
- Optional: 1 tbsp (15 ml) finely chopped fresh thyme or dill

Instructions

Short Description:
A hearty cold salad built on Manitoba-grown wild rice tossed with crisp local vegetables, toasted sunflower seeds, dried cranberries, and crumbled feta, finished with a sweet-tangy canola-honey vinaigrette. It is served as a composed salad or side dish for 4–6 people.

Regional Notes:
This version highlights Manitoba-grown wild rice and uses canola oil and local honey in the dressing—ingredients widely produced on the Canadian Prairies. The use of toasted sunflower seeds and fresh prairie vegetables (bell peppers, celery, onions) reflects regional farm-to-table produce rather than a generic wild rice salad.

1. Rinse the wild rice in a fine-mesh sieve under cold running water until water runs mostly clear.
2. In a medium saucepan combine the rinsed wild rice, 3 cups (720 ml) water or broth, and 1/2 tsp (2.5 ml) kosher salt. Bring to a boil, then reduce heat to low, cover, and simmer 45–55 minutes until kernels have split and are tender but still chewy. If liquid is absorbed before rice is tender, add up to 1/4 cup (60 ml) more water and continue cooking.
3. Drain any excess liquid, fluff the cooked wild rice with a fork, and spread on a rimmed baking sheet to cool for 15–20 minutes (or refrigerate to speed cooling). The rice should be cool or at room temperature before dressing.
4. While the rice cooks, toast the sunflower seeds in a small dry skillet over medium heat, stirring frequently, until fragrant and lightly browned, about 3–4 minutes. Transfer to a plate to cool.
5. Prepare the vegetables: combine diced red and yellow bell peppers, chopped red onion, sliced celery, sliced white parts of the green onions, chopped parsley, and dried cranberries in a large mixing bowl.
6. Make the canola-honey vinaigrette: in a jar or small bowl combine canola oil 1/3 cup (80 ml), apple cider vinegar 3 tbsp (45 ml), local honey 2 tbsp (30 ml), Dijon mustard 1 tbsp (15 ml), minced garlic, 1/2 tsp (2.5 ml) black pepper, and 1/2 tsp (2.5 ml) kosher salt. Whisk or shake vigorously until emulsified. Stir in optional chopped thyme or dill if using.
7. Add the cooled wild rice to the bowl with vegetables, pour the vinaigrette over, and toss gently to combine. Taste and adjust seasoning with additional salt or pepper as needed.
8. Fold in the toasted sunflower seeds, dried cranberries (if not already mixed), crumbled feta, and the green parts of the sliced scallions. Chill the salad at least 30 minutes to let flavors meld; it can be refrigerated up to 24 hours.
9. Before serving, give the salad a final toss and, if desired, drizzle a little extra canola oil or a squeeze of lemon juice. Serve cold or at cool room temperature.