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fall wild rice pilaf

Fall Wild Rice Pilaf

Maggie Michalczyk, RDN
This fall wild rice pilaf is a delicious way to enjoy the benefits of in-season fruits and veggies like apples, squash, kale and cauliflower. Dressed with a pumpkin vinaigrette, it’s flavorful, packed with nutrition and delicious! 
Prep Time 20 mins
Cook Time 10 mins
Servings 4 -5 servings


  • 1 cup wild rice
  • 1 delicata squash cut into half moons with the seeds removed
  • 1 cup cauliflower florets
  • 1 cup butternut squash cubed
  • 2 tbsp. avocado oil
  • Salt and pepper
  • 2 ½ cup lacinato kale de steamed and slightly massaged
  • 1 cup chickpeas rinsed and drained
  • 2 medium-sized apples chopped
  • ¼ cup pumpkin seeds
  • cup shredded parmesan

For the pumpkin vinaigrette:

  • 2 tbsp. apple cider vinegar
  • 2 tbsp. pumpkin puree
  • 1 tsp. dijon mustard
  • ¼ cup extra-virgin olive oil
  • pinch of salt pepper and red pepper flakes


  • Preheat the oven to 400 degrees.
  • Toss the delicata squash, cauliflower, and butternut squash with the avocado oil and salt and pepper. Roast for about 15-20 minutes, tossing halfway through.
  • In the meantime, cook the wild rice according to package directions on the stove or in a rice cooker.
  • Prepare the apples, chickpeas and kale. Slightly massaging the kale with a little bit of oil so that it softens. Next, prepare the pumpkin vinaigrette by whisking all of the ingredients together in a small bowl.
  • Once the rice has cooked and the veggies have roasted, toss everything together, topping with pumpkin seeds and parmesan cheese last followed by the vinaigrette and enjoy! 
Keyword fall wildrice pilaf