Harvest Salad with Wild Rice, Dried Cranberries, and Pecans

Harvest Salad with Wild Rice, Dried Cranberries, and Pecans recipe videos

Harvest Salad with Wild Rice, Dried Cranberries, and Pecans is a hearty, autumnal salad that combines the earthy chew of wild rice with the tart sweetness of cranberries and the rich crunch of pecans. It typically features a mix of leafy greens, a vinaigrette, and sometimes other seasonal elements like apples or goat cheese. This dish is a popular modern American creation, often associated with fall harvests and holiday meals.

🍽️ Nutrition at a glance

This salad is a well-balanced dish, providing a good mix of complex carbohydrates from the wild rice and greens, healthy fats from the pecans and dressing, and plant-based protein. A typical serving offers a substantial amount of dietary fiber, vitamins A and K, and minerals like manganese and magnesium, with a calorie range of approximately 350-450 kcal.

Nutrition breakdown

Calories	390 kcal
Protein	8 g
Carbs	45 g
Fat	22 g
Fiber	7 g
Sugar	15 g
Sodium	180 mg
Manganese	1.8 mg
Magnesium	70 mg
Vitamin K	85 mcg
Vitamin A	300 RAE
Iron	2.5 mg
Phosphorus	150 mg
Copper	0.3 mg
Vitamin E	2.5 mg

Per 1.5 cups (about 280 g) · estimated, varies by recipe

💡 What's interesting

Culturally, this salad represents the modern American trend of creating substantial, meal-worthy salads that celebrate seasonal, local ingredients. Nutritionally, the wild rice is a standout ingredient—it's technically a semi-aquatic grass seed, not a true rice, and is a whole grain packed with antioxidants and a complete protein profile.