Wild Rice Salad with Arugula Pesto

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Here, fresh arugula is whirred into a peppery pesto for dressing this wild rice salad featuring cherry tomatoes, crumbled feta and toasted pine nuts.

By
Pooja Makhijani
A Headshot of Pooja Makhijani
Pooja Makhijani

Pooja Makhijani is a writer and editor in New Jersey. Her bylines have appeared in The New York Times, The Washington Post, NPR, Real Simple, The Atlantic, WSJ.com, The Cut, Teen Vogue, Epicurious, Publishers Weekly, ELLE, Bon Appétit, The Kitchn, BuzzFeed and Catapult, among others. Her essay, "The Path to an American Dream, Paved in Vienna Fingers," was named Notable in The Best American Food Writing 2019.

EatingWell's Editorial Guidelines
Updated on September 18, 2023
Reviewed by Dietitian
Emily Lachtrupp, M.S., RD
Emily Lachtrupp Headshot
Reviewed by Dietitian Emily Lachtrupp, M.S., RD

Emily Lachtrupp is a registered dietitian experienced in nutritional counseling, recipe analysis and meal plans. She's worked with clients who struggle with diabetes, weight loss, digestive issues and more. In her spare time, you can find her enjoying all that Vermont has to offer with her family and her dog, Winston.

EatingWell's Editorial Guidelines
Tested by
EatingWell Test Kitchen
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Tested by EatingWell Test Kitchen

The EatingWell Test Kitchen is comprised of a group of culinary professionals who develop and test our recipes. Our recipes go through a rigorous process, which includes testing by trained recipe testers, using different equipment (e.g., gas and electric stoves) and a variety of tools and techniques to make sure that it will really work when you make it at home. Testers shop major supermarkets to research availability of ingredients. Finally, a Registered Dietitian reviews each recipe to ensure that we deliver food that's not only delicious, but adheres to our nutrition guidelines as well. Learn more about our food philosophy and nutrition parameters.

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Wild Rice Salad with Arugula Pesto
Photo: Charlotte & Johnny Autry
Active Time:
15 mins
Total Time:
15 mins
Servings:
4
Nutrition Profile:
Soy-Free Vegetarian Egg-Free Gluten-Free
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Ingredients

  • 3 cups arugula, divided

  • ½ cup grated Parmesan cheese

  • ¼ cup extra-virgin olive oil

  • 2 cloves garlic, chopped

  • ¼ teaspoon salt

  • ⅛ teaspoon ground pepper

  • 1 (8 ounce) package cooked wild rice

  • 2 cups cherry tomatoes, halved

  • ¼ cup crumbled feta or goat cheese

  • 2 tablespoons pine nuts, toasted

Directions

  1. Combine 2 cups arugula, Parmesan, oil, garlic, salt and pepper in a food processor and pulse until smooth.

  2. Place wild rice in a medium bowl. Add the arugula pesto, tomatoes, feta (or goat cheese) and the remaining 1 cup arugula; toss to coat. Sprinkle with pine nuts.

Originally appeared: EatingWell.com, April 2022

Nutrition Facts (per serving)

299 Calories
22g Fat
19g Carbs
8g Protein
Nutrition Facts
Servings Per Recipe 4
Serving Size 1 cup
Calories 299
% Daily Value *
Total Carbohydrate 19g 7%
Dietary Fiber 2g 7%
Total Sugars 3g
Protein 8g 16%
Total Fat 22g 28%
Saturated Fat 5g 25%
Cholesterol 17mg 6%
Vitamin A 1182IU 24%
Vitamin C 13mg 14%
Vitamin D 4IU 1%
Vitamin E 3mg 18%
Folate 48mcg 12%
Vitamin K 28mcg 23%
Sodium 422mg 18%
Calcium 173mg 13%
Iron 1mg 6%
Magnesium 51mg 12%
Potassium 355mg 8%
Zinc 2mg 18%

Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.

* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)

(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.

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