Nutty Wild Rice Salad with Kiwifruit and Red Grapes

Vegetarian
Gluten Free
Dairy Free
Health score
33%
Nutty Wild Rice Salad with Kiwifruit and Red Grapes
45 min.
4
306kcal

Suggestions

Ingredients

  • 2.5 cups chicken stock see 
  • teaspoons honey 
  •  kiwis diced peeled
  • tablespoons juice of lemon 
  • teaspoons olive oil 
  • 1.5 tablespoons pecans toasted chopped
  • cup grapes red seedless halved
  • cup rice wild

Equipment

  • bowl
  • sauce pan
  • whisk

Directions

  1. Place broth in a medium saucepan, and bring to a boil.
  2. Add rice, reduce heat to low, and simmer, covered, for 45 minutes, or until tender.
  3. Drain excess liquid, cover and let cool.
  4. Whisk together lemon juice, oil, and honey in a small bowl until honey is dissolved. Season with salt and pepper.
  5. Place cooled rice in a salad bowl, along with kiwi, red grapes and pecans.
  6. Add dressing, and gently toss.

Nutrition Facts

Calories306kcal
Protein13.58%
Fat20.38%
Carbs66.04%

Properties

Glycemic Index
54.23
Glycemic Load
22.53
Inflammation Score
-6
Nutrition Score
15.452173880909%

Flavonoids

Cyanidin
0.4mg
Delphinidin
0.27mg
Catechin
0.27mg
Epigallocatechin
0.21mg
Epicatechin
0.15mg
Epigallocatechin 3-gallate
0.13mg
Eriodictyol
0.55mg
Hesperetin
1.63mg
Naringenin
0.16mg
Luteolin
0.34mg
Kaempferol
0.47mg
Quercetin
0.06mg

Nutrients percent of daily need

Calories:305.95kcal
15.3%
Fat:7.22g
11.11%
Saturated Fat:1.09g
6.81%
Carbohydrates:52.64g
17.55%
Net Carbohydrates:48.05g
17.47%
Sugar:16.62g
18.46%
Cholesterol:4.5mg
1.5%
Sodium:220.62mg
9.59%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:10.82g
21.64%
Vitamin C:39.91mg
48.37%
Manganese:0.78mg
38.79%
Vitamin B3:5.36mg
26.8%
Vitamin K:26.24µg
24.99%
Phosphorus:248.15mg
24.81%
Magnesium:92mg
23%
Copper:0.45mg
22.38%
Zinc:2.87mg
19.12%
Fiber:4.59g
18.34%
Vitamin B2:0.28mg
16.35%
Vitamin B6:0.32mg
16.1%
Folate:61.23µg
15.31%
Potassium:519.29mg
14.84%
Vitamin B1:0.16mg
10.95%
Vitamin E:1.39mg
9.29%
Iron:1.47mg
8.19%
Selenium:4.73µg
6.76%
Vitamin B5:0.58mg
5.81%
Calcium:36.13mg
3.61%
Vitamin A:79.38IU
1.59%
Source:Allrecipes