Wild Rice Salad with Grapes, Walnuts & Shallot
A vibrant, gut-supportive dish rooted in flavor, fiber, and functional healing.
Rooted in both flavor and function, this wild rice salad is designed to nourish your gut and support whole-body balance.
Wild rice, technically a seed, is rich in fiber and antioxidants that help support digestion and stabilize blood sugar—making it an ideal foundation for energy and focus. Celery adds a mineral-rich crunch, supporting hydration and detox pathways, while red or green grapes bring gentle sweetness and polyphenols that support microbial diversity in the gut.
Toasted walnuts offer omega-3s for brain and nervous system support, and a hearty dose of anti-inflammatory compounds. Ginger, garlic, and shallot warm the digestive system and calm inflammation, while parsley adds a fresh flush of chlorophyll, helping to support liver health and natural detoxification.
This is a salad that doesn’t just taste good—it supports your system on multiple levels. Whether served warm or chilled, it’s a deeply nourishing, plant-rich dish you’ll come back to again and again.
Ingredients
1 cup wild rice (preferably organic)
4 stalks celery, chopped
½ cup red or green grapes, halved
½ cup walnuts, chopped
¼ cup (or less) dried currants
1 bunch parsley, finely chopped
1 onion, finely chopped
2 cloves garlic, grated or minced
1 small piece of fresh ginger (about 1 inch), grated
2 cloves shallot, grated
1–2 tablespoons avocado oil (for sautéing)
1 tablespoon walnut oil (or to taste)
1–2 teaspoons white vinegar (adjust to taste)
Sea salt and freshly ground black pepper, to taste
Water or bone broth (according to rice package instructions)
Instructions
Sauté the base:
In a large pot, heat avocado oil over medium heat. Add the chopped onion and sauté until translucent.
Toast aromatics:
Stir in the grated garlic and ginger and cook for another 1–2 minutes until fragrant.
Cook the rice:
Rinse the wild rice well, then add it to the pot. Stir for a minute to coat the rice in the oil and aromatics.
Add water or bone broth per package directions. Bring to a boil, then reduce heat to low, cover, and simmer until fully cooked (wild rice typically takes 40–50 minutes). Fluff with a fork and let cool slightly.
Toast the walnuts:
While the rice is cooking, toast the chopped walnuts in a dry pan over medium heat for 5–9 minutes, stirring frequently until fragrant and lightly browned. Set aside to cool.
Prep the mix-ins:
Chop the celery, grapes, and parsley. Grate the shallots.
Combine:
Once the rice is fully cooked and slightly cooled, add in the celery, grapes, parsley, currants, toasted walnuts, and grated shallot.
Dress and season:
Drizzle with walnut oil and a splash of white vinegar. Season with salt and pepper to taste. Toss everything well to combine.