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0 from 18 votes

Wild rice salad

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.

Prep Time
10 mins
Cook Time
10 mins
Total Time
50 mins
Servings: 2 as
Calories: 745 kcal
Course: Side Dish , Lunch
Cuisine: American

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

Instructions

    Cup of Yum
  1. 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.
  2. 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).
  3. 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

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

% 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.