Fruited Wild Rice Salad

Vegetarian
Vegan
Gluten Free
Dairy Free
Health score
9%
Fruited Wild Rice Salad
55 min.
12
117kcal

Suggestions

Ingredients

  • tablespoons apple cider vinegar 
  • 0.5 cup cranberries dried
  • teaspoon mustard dry
  • tablespoons parsley fresh chopped
  • 0.5 teaspoon rosemary fresh chopped
  • cup fuji apple chopped
  • cup apples i use 2 granny smith apples chopped
  •  green onions thinly sliced
  • tablespoon olive oil 
  • 0.3 teaspoon pepper 
  • 1.5 tablespoons pinenuts toasted
  • ounce fast-cooking recipe and rice long-grain wild such as Uncle Ben's
  • 0.5 teaspoon salt 
  • large tangelos 

Equipment

  • bowl
  • whisk

Directions

  1. Cook rice according to package directions, using 2 cups water. Omit salt, fat, and seasoning packet; cool completely.
  2. Section tangelos over a bowl; reserve 2 tablespoons juice.
  3. Combine cooked rice, tangelo sections, apple, and next 4 ingredients in a large bowl; toss gently.
  4. Whisk together 2 tablespoons tangelo juice, vinegar, and next 4 ingredients; drizzle over rice mixture.
  5. Sprinkle with pine nuts; toss well. Cover and chill up to 4 hours.
  6. Garnish with rosemary sprigs, if desired.

Nutrition Facts

Calories117kcal
Protein5.61%
Fat17.9%
Carbs76.49%

Properties

Glycemic Index
20.17
Glycemic Load
2.26
Inflammation Score
-4
Nutrition Score
5.797391279884%

Flavonoids

Cyanidin
0.36mg
Delphinidin
0.01mg
Catechin
0.27mg
Epigallocatechin
0.05mg
Epicatechin
1.57mg
Epigallocatechin 3-gallate
0.04mg
Hesperetin
2.38mg
Naringenin
3.01mg
Apigenin
2.16mg
Luteolin
0.04mg
Kaempferol
0.07mg
Myricetin
0.27mg
Quercetin
1.28mg

Nutrients percent of daily need

Calories:117.36kcal
5.87%
Fat:2.41g
3.71%
Saturated Fat:0.27g
1.7%
Carbohydrates:23.19g
7.73%
Net Carbohydrates:21.45g
7.8%
Sugar:9.14g
10.16%
Cholesterol:0mg
0%
Sodium:100.46mg
4.37%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:1.7g
3.4%
Vitamin K:22.85µg
21.76%
Manganese:0.3mg
15.14%
Vitamin C:10.71mg
12.98%
Folate:47.91µg
11.98%
Vitamin B1:0.16mg
10.72%
Selenium:5.71µg
8.15%
Fiber:1.74g
6.96%
Iron:1.18mg
6.53%
Vitamin A:320.49IU
6.41%
Vitamin B3:1.24mg
6.2%
Phosphorus:35.58mg
3.56%
Vitamin E:0.52mg
3.47%
Copper:0.07mg
3.4%
Magnesium:11.68mg
2.92%
Potassium:100.58mg
2.87%
Vitamin B6:0.06mg
2.76%
Zinc:0.35mg
2.32%
Calcium:19.83mg
1.98%
Vitamin B2:0.03mg
1.62%
Vitamin B5:0.16mg
1.61%
Source:My Recipes