Minted Wild Rice Salad
This wild rice, fresh vegetable, nut, and dried fruit salad recipe is made ahead and chilled to marry the flavors. Tote it packed with ice to share at a cookout.
Prep Time:
20 mins
Total Time:
3 hrs
Servings:
12 servings
Ingredients
-
1 cup uncooked wild rice, rinsed and drained
-
1-1/2 cups chopped tomatoes
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1 cup chopped yellow, green, or red sweet pepper
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1 cup chopped green onions
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2/3 cup golden raisins or dried cherries
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2/3 cup chopped pecans, toasted
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1/2 cup snipped fresh mint
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1/3 cup olive oil
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1/3 cup lemon juice
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1/2 teaspoon salt
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1/2 teaspoon black pepper
Directions
1.
Cook wild rice according to package directions; drain and cool.
2.
In a large bowl combine cooled rice, tomatoes, sweet pepper, green onions, raisins, pecans, and mint; set aside.
3.
In a small bowl combine olive oil, lemon juice, salt, and pepper; mix well. Pour over wild rice mixture, tossing to coat. Cover and chill for 2 to 8 hours. Makes 12 servings.
To Tote
Transport in an insulated cooler with ice packs.
Nutrition information
Calories 184, Total Fat 11 g, Saturated Fat 1 g, Monounsaturated Fat 7 g, Polyunsaturated Fat 2 g, Cholesterol 0 mg, Sodium 105 mg, Carbohydrate 21 g, Total Sugar 8 g, Fiber 3 g, Protein 3 g. Daily Values: Vitamin A 0%, Vitamin C 35%, Calcium 3%, Iron 8%.
Percent Daily Values are based on a 2,000 calorie diet
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how-tos
Recommended Recipe:
Wild Rice Salad with Cranberries and Mint
Elliott Prag, a cooking instructor at New York's Natural Gourmet Institute, offers a culinary history lesson with this recipe. It calls for wild rice, dried cranberries, and maple syrup--all of them indigenous to North America.
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