Wild Rice, Pecan, and Cranberry Salad

Vegetarian
Vegan
Gluten Free
Dairy Free
Health score
8%
Wild Rice, Pecan, and Cranberry Salad
140 min.
8
317kcal

Suggestions


Welcome to a delightful culinary adventure with our Wild Rice, Pecan, and Cranberry Salad! This vibrant dish is not only a feast for the eyes but also a celebration of flavors and textures that will tantalize your taste buds. Perfectly suited for a variety of dietary preferences, this salad is vegetarian, vegan, gluten-free, and dairy-free, making it an ideal choice for gatherings, potlucks, or simply a nutritious addition to your meal rotation.

The nutty wild rice serves as a hearty base, providing a satisfying chew that pairs beautifully with the sweet and tart dried cranberries. Toasted pecans add a delightful crunch, while fresh Italian parsley brings a burst of color and freshness to the mix. The dressing, featuring zesty orange and tangy pomegranate molasses, ties all the ingredients together, creating a harmonious blend of flavors that will leave you craving more.

Not only is this salad a delicious side dish, but it also shines as an antipasti or starter, making it versatile enough for any occasion. With a preparation time of just 140 minutes, you can easily prepare this dish ahead of time, allowing the flavors to meld and develop in the refrigerator. Whether you're serving it at a festive gathering or enjoying it as a healthy snack, this Wild Rice, Pecan, and Cranberry Salad is sure to impress and satisfy!

Ingredients

  • servings pepper black freshly ground
  • 0.8 cup cranberries dried coarsely chopped
  • servings kosher salt 
  • teaspoon orange zest finely grated (from 1 orange)
  • 0.3 cup parsley fresh italian coarsely chopped
  • cup pecans toasted coarsely chopped
  • teaspoons pomegranate molasses 
  • teaspoons shallots finely chopped (from)
  • tablespoons vegetable oil 
  • cups water 
  • 0.3 cup citrus champagne vinegar 
  • cups rice wild

Equipment

  • bowl
  • sauce pan
  • sieve
  • colander

Directions

  1. Place the rice in a fine-mesh strainer and rinse under cold running water to wash off any dust or dirt.
  2. Place the rice and measured water in a medium saucepan and bring to a boil over high heat. Cover with a tightfitting lid and reduce the heat to low. Simmer undisturbed until the rice has absorbed most of the water and the grains have swollen (some may split apart to reveal their white pith), about 30 to 60 minutes. (In general, the longer and darker the kernels of rice are, the longer they need to cook.)If some liquid remains after the rice is done, drain the rice through a colander. Return it to the saucepan, fluff with a fork, and cook, uncovered, over low heat to let any excess liquid evaporate, about 1 minute.
  3. Transfer the rice to a large, nonreactive bowl.
  4. Add the pecans, cranberries, and parsley. Rewhisk the dressing, drizzle it over the rice mixture, and toss to combine. Taste and season with salt and pepper as needed. Refrigerate until thoroughly chilled and the flavors have melded, at least 1 hour.

Nutrition Facts

Calories317kcal
Protein8.65%
Fat39.73%
Carbs51.62%

Properties

Glycemic Index
20
Glycemic Load
15.51
Inflammation Score
-5
Nutrition Score
12.59000006966%

Flavonoids

Cyanidin
1.4mg
Delphinidin
0.91mg
Catechin
0.9mg
Epigallocatechin
0.7mg
Epicatechin
0.1mg
Epigallocatechin 3-gallate
0.28mg
Apigenin
4.04mg
Luteolin
0.02mg
Kaempferol
0.03mg
Myricetin
0.55mg
Quercetin
0.52mg

Nutrients percent of daily need

Calories:316.63kcal
15.83%
Fat:14.59g
22.44%
Saturated Fat:1.62g
10.12%
Carbohydrates:42.63g
14.21%
Net Carbohydrates:38.22g
13.9%
Sugar:10.7g
11.89%
Cholesterol:0mg
0%
Sodium:204.87mg
8.91%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:7.14g
14.29%
Manganese:1.14mg
57.06%
Vitamin K:42.36µg
40.34%
Magnesium:89.09mg
22.27%
Phosphorus:210.88mg
21.09%
Zinc:3mg
19.98%
Copper:0.39mg
19.52%
Fiber:4.42g
17.66%
Vitamin B3:2.93mg
14.65%
Folate:44µg
11%
Vitamin B6:0.19mg
9.63%
Vitamin B1:0.13mg
8.78%
Vitamin E:1.17mg
7.82%
Vitamin B2:0.13mg
7.44%
Iron:1.32mg
7.32%
Potassium:245.65mg
7.02%
Vitamin B5:0.57mg
5.74%
Vitamin C:3.11mg
3.77%
Vitamin A:174.12IU
3.48%
Calcium:26.01mg
2.6%
Selenium:1.68µg
2.4%
Source:Chow