My Italian Vegetable Wild Rice Salad is full of protein, vegetables and whole grains--just one of the many great recipes that is part of the Healthy Family Classics Cookbook! | Recipe and details at
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Italian Vegetable Wild Rice Salad

My Italian Vegetable Wild Rice Salad is full of protein, vegetables and whole grains--it's a perfect meal for any occasion. Bonus: It can be made ahead too!
Prep Time15 mins
Chill time1 hr
Total Time1 hr 15 mins
Course: Salad
Cuisine: Italian
Keyword: Italian Vegetable Wild Rice Salad
Servings: 8 servings
Calories: 452kcal
Author: Brenda Thompson



  • 3 tablespoons lemon juice
  • 3 tablespoons red wine vinegar
  • ¼ cup fresh parsley
  • 1 tablespoon oregano
  • ½ teaspoon salt
  • ¼ teaspoon ground black pepper
  • ¼ cup olive oil


  • 4 cups wild rice cooked and cooled
  • 1 cup cooked ham diced
  • 4 ounces pepperoni chopped
  • ½ cup purple onion chopped
  • ½ cup yellow bell pepper chopped
  • ½ cup green bell pepper chopped
  • 1 cup cucumber peeled and chopped


  • In a small bowl, combine lemon juice, red wine vinegar, parsley, oregano, salt, pepper and olive oil. Set aside.
  • In large bowl, combine rice, ham, pepperoni, onion, peppers and cucumber.
  • Stir gently to mix.
  • Chill for at least one hour before serving, up to 8 hours.
  • Just before serving, mix in dressing.


This salad requires chilling so it's the perfect make ahead meal! 


Serving: 1.5cups | Calories: 452kcal | Carbohydrates: 63g | Protein: 18g | Fat: 15g | Saturated Fat: 3g | Cholesterol: 25mg | Sodium: 567mg | Potassium: 518mg | Fiber: 6g | Sugar: 3g | Vitamin A: 249IU | Vitamin C: 34mg | Calcium: 37mg | Iron: 2mg