This gorgeous Delicata Squash Wild Rice Salad with pomegranate arils, goat cheese, pistachios and a honey balsamic vinaigrette is filled with delicious textures and flavors!  Fantastic served at warm or at room temperature, this salad is perfect for the holidays or special occasions!

Hey there, friends!

Can you believe (American) Thanksgiving is only 3 weeks away?!

With turkey day quickly approaching, it has me curious – do you stick to a super traditional menu and serve the same tried and true dishes year after year, or are you someone who likes to take chances and shake things up a bit each year?

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I fall somewhere in the middle.

While I do serve the same type of dish year after year (stuffing, brussels sprouts, mashed potatoes), the way they are prepared will always vary.  After all, variety is the spice of life!

Whether you are a diehard traditionalist or wild child who loves to take chances, today’s salad definitely belongs on your holiday table!

Roasted Delicata Squash Wild Rice Salad

Leafy, peppery arugula tossed with nutty, tender rice and slight sweet roasted delicata squash; then garnished with juicy pomegranate arils, salty pistachios, crunchy pumpkin seeds, decadent goat cheese crumbles and fresh scallions.

Finished with a generous drizzle (or glug) of silky, luscious, slightly sweet honey balsamic vinaigrette, this salad is packed with tons of different textures and harmonious flavors!

It’s healthy, hearty and easy on the eyes (and even easier on the taste buds)!

This squash wild rice salad is perfect for lunches or light dinners and would make a festive addition to your holiday table!

What is delicata squash?

Delicata squash, also known as sweet potato squash or Bohemian squash, is technically a summer squash, although it is classified as a variety of winter squash due to its harvest late in the year.

This cream-colored, heirloom gourd has a characteristically delicate skin (or rind).

Delicata squash has a rich, brown sugar flavor and can be consumed roasted (baked), sautéed, steamed, boiled or microwaved.

Is delicata squash healthy?

Delicata squash is packed with nutrients, vitamins and has quite a few health benefits.

Rich in nutrients and both vitamins B and C, this yellow and green stripped squash is an excellent source of energy and can help boost your immune system.

As well, delicata squash contains lots of vitamin A and a high content of beta-carotene which is fantastic for improving vision.

Delicata is also a great source of calcium, fiber and naturally gluten-free.

Can you eat delicata squash skin?

Yes, delicata squash skin is edible!  Since delicata squash have a softer, thinner rind than other winter squashes, it does not need to be peeled before consuming.

How to roast delicata squash?  What temperature to roast delicata squash?

To roast delicata squash, first make sure you cut down the center of the squash, lengthwise, and scoop out the seeds.

Then, proceed to cut the squash into thin, half-moon rounds (or slices).  I like to cut mine into rounds about ½’’ inch thick, but just keep in mind the thinner you slice them, the faster they will cook.

Finally, toss the squash slices with olive oil and season generously with salt and pepper.  Roast delicata squash at 425 degrees F until the squash is tender and golden brown.

What is wild rice?

Wild rice is a grain, and despite its name, it’s not a true rice, but a seed of an aquatic grass.

There are four different species of wild rice.  One species is harvested as a vegetable while the remaining three are harvested as a grain.

While wild rice is not a true rice at all, it does look and cook like other varieties of rice.

What is the difference between wild rice and black rice?

While wild rice is not a rice at all, black rice is a member of the rice family.

Both wild rice and black rice have a chewy, nutty texture, but wild rice is a long black grain while black rice is a short grain.

I used a combination of both wild and black rice in this delicata squash salad, but feel free to use just one or the other.

How to make Roasted Delicata Squash Wild Rice Salad (notes, tips & tricks):

1. I cut my delicata squash into half-moon rounds about ½’’ inch thick.  You can cut yours thicker or thinner, however just keep in mind the thinner you slice them, the faster they will cook and vice-versa.
2. You can simply use 1 rice instead of a combination of both wild and black rice, but just make sure to use 1 cup of rice total.  You can substitute any grain, such as bulgur or wheat berries, except for amaranth.
3. Elements of this salad can be made in advance to save prep time the day of serving.  To make ahead:  Prepare the rice, roast the squash and make the dressing.  Store each separately in airtight containers in the refrigerator.  The day of, assemble the salad but do not toss with dressing.  Toss with dressing right before serving.

This delicata squash wild rice salad is truly a celebration of flavors!  Satisfying as meal or perfect as a substantial side, this salad is sure to impress!

Until next week, friends, cheers – to sensational salads!

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The best Roasted Delicata Squash Wild Rice Salad Recipe 👇

5 from 9 votes

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Roasted Delicata Squash Wild Rice Salad with Honey Balsamic Vinaigrette

Prep Time

15 mins

Cook Time

40 mins

Total Time

55 mins

 

This gorgeous Delicata Squash Wild Rice Salad with pomegranate arils, goat cheese, pistachios and a honey balsamic vinaigrette is filled with delicious textures and flavors!  Fantastic served at warm or at room temperature, this salad is perfect for the holidays or special occasions! 

Course: Salad

Cuisine: American

Keyword: balsamic, honey, rice, roasted, squash, vinaigrette, wild rice

Servings: 4

Calories: 410 kcal

Author: Cheyanne Bany

Ingredients

• 2 small Delicata Squash (about 1 ½ pounds total)
• 2 TBS Olive Oil
• Sea Salt & Pepper
• ½ Cup Black Rice *
• ½ Cup Wild Rice *
• 4 cups Baby Arugula can substitute baby spinach or mixed greens
• 1 Cup Pomegranate Arils
• ½ Cup Green Onions – sliced (both white and green parts)
• ¼ Cup Pumpkin Seeds
• ¼ Cup Roasted Pistachios
• 4 ounces Soft Goat Cheese – crumbled

Vinaigrette:

• ¼ cup Extra Virgin Olive Oil
• 2 TBS Balsamic Vinegar
• 1 ½ - 2 TBS Honey
• 1 tsp Dijon
• Kosher Salt & Ground Black Pepper

Instructions

1. Preheat oven to 425 degrees F.  Line a sheet pan with parchment paper for easy clean up.  Set aside.
2. Cook rice:  Fill a large pot with water and bring to a boil.  Season water generously with salt.  Add both types of rice and lower heat to a gentle simmer.  Cover and cook until the rice is tender but not super soft, about 35-40 minutes.  Drain rice thoroughly, shaking off as much water as possible.  Transfer drained rice to a large rimmed baking sheet to continue to dry and cool.
3. Meanwhile, roast the squash:  Cut the delicata squash in half lengthwise.  Scoop out the seeds and place the squash cut side down.  Proceed to cut each half into ½’’ thick half-moon rounds.  Drizzle the squash rounds with oil and season generously with sea salt and a pinch of pepper.  Toss to combine.  Roast the squash on prepared sheet pan for 15-18 minutes.  Flip squash over and continue to roast for 10-15 minutes, or until tender and just golden brown. (Keep an eye on the squash towards the end of roasting, as squash can go from golden to burnt quickly)
4. Make the dressing:  In a small bowl, whisk together all the dressing ingredients with ½ teaspoon kosher salt and ¼ teaspoon ground black pepper.  Taste and adjust for seasoning with salt and pepper, and for sweetness with honey.
5. To serve:  In a large serving bowl, combine the cooled squash, arugula, pomegranate and green onions with some of the seeds, nuts and goat cheese.  Toss with half of the dressing.  Add the remaining seeds, nuts and goat cheese and drizzle with remaining dressing.  Serve immediately.  Enjoy!

Recipe Notes

1. I cut my delicata squash into half-moon rounds about ½’’ inch thick.  You can cut yours thicker or thinner, however just keep in mind the thinner you slice them, the faster they will cook and vice-versa. 
2. You can simply use 1 rice instead of a combination of both wild and black rice, but just make sure to use 1 cup of rice total.  You can substitute any grain, such as bulgur or wheat berries, except for amaranth.
3. Elements of this salad can be made in advance to save prep time the day of serving.  To make ahead:  Prepare the rice, roast the squash and make the dressing.  Store each separately in airtight containers in the refrigerator.  The day of, assemble the salad but do not toss with dressing.  Toss with dressing right before serving.

*Salad can serve 4-6 depending on serving size.  Nutritional information is based on 4 servings and includes the dressing.

Nutrition Facts

Roasted Delicata Squash Wild Rice Salad with Honey Balsamic Vinaigrette

Amount Per Serving

Calories 410 Calories from Fat 207

% Daily Value*

Total Fat 23g 35%

Saturated Fat 3g 15%

Sodium 14mg 1%

Potassium 383mg 11%

Total Carbohydrates 43g 14%

Dietary Fiber 4g 16%

Sugars 8g

Protein 7g 14%

Vitamin A 12%

Vitamin C 11.6%

Calcium 5.5%

Iron 10.1%

* Percent Daily Values are based on a 2000 calorie diet.

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