Warm Spring Vegetable Wild Rice Salad

Spring makes me excited for veggies like asparagus and peas!  It is still early so I am enjoying hearty salads like warm wild rice salad over lighter chilled salads that are suitable for Summer.  The salad I am sharing with you today is not only delicious, but hearty and perfect for early Spring!  It is a wild rice salad with roasted vegetables, and it is simple, yet delicious!  This would be a wonderful side dish for a protein like sauteed tempeh, or if you wanted to make it a main, you could mix in about 1 cup cooked lentils or chickpeas to make it more substantial.  This is awesome if you are looking for a healthy and hearty dinner which is easy to make, because it doesn’t require much hands on time.

Author: Amy Lyons O’Neil

Amy has worked for Fresh and Natural Foods since 2006 contributing to the variety of healthful foods we offer. She graduated with a degree in studio art from Bethel University in 2007, but in her senior year of college, found that her passion was with the art of food. She later used her photography and culinary skills to create a vegan food and recipe blog, Fragrant Vanilla Cake. She has also written 3 cookbooks. She specializes in vegan and vegetarian recipes. Local, fresh and organic food has always been her focus in whatever she creates.



  1. To make the wild rice, combine the rice and enough filtered water to cover it by a few inches in a medium sized pot.  Bring to a boil, and lower to a simmer.  Allow to cook until the rice is tender, about 1 hour to 1 hour and 15 minutes.
  2. Meanwhile, preheat the oven to 400F degrees, and line a sheet pan with foil.
  3. Toss the asparagus and mushrooms with just enough olive oil to coat them and spread out on the pan.  Place in the oven and roast until tender, about 20-25 minutes.  Remove from oven and add to a bowl.
  4. Once the rice has finished cooking, drain and pour into the bowl with the veggies.  Add the peas, and all other remaining ingredients, and mix together until well blended.  Enjoy!

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Recipe Type

  • Allergen Friendly
  • Dairy-Free
  • Gluten-Free
  • Heart Healthy
  • Salad
  • Vegan
  • Vegetarian

Course Type

  • Entree
  • Salad
  • Side Dish

Skill Level

  • Beginner
  • Easy