Wild rice salad
User Reviews
5.0
18 reviews
Excellent
Wild rice salad
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This wild rice salad is a wonderful combination of textures and flavors. A little tart from the vinaigrette, sweet from the dried fruit, with crunchy veg and tender fruit. And a whole lot of wholesome tastiness.
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Ingredients
- ½ cup wild rice
- ½ red pepper
- 2 ribs celery
- ¼ cup chopped parsley
- 4 oz grated beets approx - 1 small beet, raw
- 3 tablespoon sunflower seeds - suggest roasted unsalted
- ¼ cup tart cherries - recommend Fruit Bliss
- 10 dried apricots - recommend Fruit Bliss
- 8 dates - recommend Fruit Bliss deglet nour
For the vinaigrette:
- ¼ cup lemon juice
- ¼ cup olive oil
- ½ teaspoon Dijon mustard
- 1 clove garlic crushed
- salt and pepper
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Instructions
- Cook the wild rice according to packet instructions - I find approx 1 ¼ cups water with the ½ cup rice, brought to a bowl and simmered for approx 40 minutes works well. Cook until tender but still nutty rather than overly soft and bursting open.
- Meanwhile, dice the pepper, slice the celery and chop the parsley. Coarsely grate the beet and measure out the sunflower seeds and cherries. Roughly chop the apricots (around in quarters) and dates (around 6 pieces per date).
- When wild rice is cooked, remove from heat. Whisk or shake together in a little jar the ingredients for the vinaigrette. Pour over the cooked rice and mix through. Let cool a little then add all of the other ingredients. Mix well and serve room temperature or cool. This salad works well made ahead.
Nutrition Information
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Calories
745kcal
(37%)
Carbohydrates
101g
(34%)
Protein
14g
(28%)
Fat
35g
(54%)
Saturated Fat
4g
(20%)
Sodium
108mg
(5%)
Potassium
1340mg
(38%)
Fiber
13g
(52%)
Sugar
55g
(110%)
Vitamin A
3720IU
(74%)
Vitamin C
64.3mg
(71%)
Calcium
102mg
(10%)
Iron
4.4mg
(24%)
Nutrition Facts
Serving: 2as
Amount Per Serving
Calories 745 kcal
% Daily Value*
| Calories | 745kcal | 37% |
| Carbohydrates | 101g | 34% |
| Protein | 14g | 28% |
| Fat | 35g | 54% |
| Saturated Fat | 4g | 20% |
| Sodium | 108mg | 5% |
| Potassium | 1340mg | 29% |
| Fiber | 13g | 52% |
| Sugar | 55g | 110% |
| Vitamin A | 3720IU | 74% |
| Vitamin C | 64.3mg | 71% |
| Calcium | 102mg | 10% |
| Iron | 4.4mg | 24% |
* Percent Daily Values are based on a 2,000 calorie diet.
Genuine Reviews
User Reviews
Overall Rating
5.0
18 reviews
Excellent
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