Rocket Wild Rice Salad with Balsamic Vinaigrette
Vegan - Vegetarian - Dairy Free - Gluten Free
There’s something refreshing about a salad that feels both hearty and light—a dish that can stand alone as a meal yet works beautifully as a side. This Rocket Wild Rice Salad with Balsamic Vinaigrette strikes that perfect balance. With nutty wild rice, sweet cherry tomatoes, smoky roasted peppers, crunchy almonds, and peppery rocket (arugula), it’s a salad that’s as nourishing as it is satisfying.
This isn’t your average side salad—it’s a fiber-packed, antioxidant-rich, and flavor-loaded dish that leaves you energized instead of heavy. It’s also quick to prepare, making it a wonderful option for meal prep, potlucks, or easy weeknight dinners.
🌿 The Health Benefits of This Salad
Wild Rice – A whole grain high in fiber, protein, and essential minerals like magnesium and phosphorus. It helps keep digestion moving smoothly and supports steady energy.
Rocket (Arugula) – A leafy green rich in vitamin K, calcium, and phytonutrients that support bone health and natural detoxification. Its peppery bite also makes meals feel fresh and vibrant.
Cherry Tomatoes – Loaded with vitamin C and antioxidants like lycopene, they bring a juicy sweetness while supporting immune health and skin vitality.
Roasted Peppers – High in vitamin A and C, roasted peppers add depth of flavor while nourishing your immune system and supporting healthy skin and eyes.
Almonds – A plant-based source of protein, healthy fats, and vitamin E. They add crunch and satiety while supporting brain and heart health.
Balsamic Vinegar – Known for its polyphenols, balsamic vinegar may help regulate blood sugar and support gut health while adding a tangy brightness to the salad.
Together, these ingredients create a dish that is balanced in flavor and function—giving you energy, satiety, and micronutrient support in every bite.
Rocket Wild Rice Salad with Balsamic Vinaigrette
Serves 4
Ingredients
1 cup (185g) rice
160g roasted peppers, drained, chopped
¼ cup (30g) roasted almonds, chopped
1 cup (150g) cherry tomatoes, halved
2 oz. (60g) rocket (arugula)
1 tbsp. balsamic vinegar
1 tbsp. olive oil
½ tsp. chili flakes
Salt & pepper, to taste
Instructions
Cook the rice according to package instructions. Once cooked, place in a large bowl.
Add the roasted peppers, chopped almonds, cherry tomatoes, and rocket.
Drizzle with balsamic vinegar and olive oil, then sprinkle with chili flakes.
Season to taste with salt and pepper, mix well, and serve immediately.
✨ Tip: This salad stores well in the fridge for 2–3 days, making it a great meal prep option.
🌿 Why This Salad Deserves a Spot in Your Rotation
Many people think of salad as an afterthought—a pile of greens on the side of the plate. But a well-balanced salad can do so much more. It can:
Fuel your energy with complex carbs and fiber from whole grains like wild rice.
Provide satiety thanks to protein and healthy fats from almonds.
Boost your nutrient intake with fresh vegetables and greens packed with vitamins and antioxidants.
Support digestion with plant-based fiber that keeps things moving and feeds the gut microbiome.
This salad proves that “simple” can also mean deeply nourishing. By leaning on whole, seasonal ingredients, you create a meal that feels indulgent yet aligned with your wellness goals.
🍴 Ways to Enjoy This Salad
As a main dish: Serve it in a large bowl and top with extra roasted veggies or a sprinkle of seeds for added crunch.
As a side: Pair with grilled fish, chicken, or plant-based protein for a balanced dinner.
For lunch prep: Store individual portions in glass containers for easy, ready-to-go meals.
For gatherings: This salad makes a colorful, crowd-pleasing addition to potlucks or summer barbecues.
💛 Final Thoughts from Wellness Warriess
This Rocket Wild Rice Salad is proof that nourishing food doesn’t have to be complicated. With just a handful of ingredients, you get a dish that feels vibrant, balanced, and deeply supportive of your wellness journey.
If recipes like this make your week feel lighter, easier, and more aligned with your goals, you’ll love the Wellness Warriess Recipe Club. Each month, members receive a curated collection of recipes designed to take the stress out of meal planning while helping you fuel your body with variety and flavor.
Because wellness isn’t about restriction—it’s about creating meals that work for your body and your lifestyle.
Disclaimer: Educational content only. This is not medical advice or a substitute for individualized care.