Wild Rice Salad

Vegetarian
Vegan
Gluten Free
Dairy Free
Health score
21%
Wild Rice Salad
110 min.
6
251kcal

Suggestions


Discover the vibrant flavors and textures of our Wild Rice Salad, a delightful dish that not only pleases the palate but also caters to a variety of dietary preferences. This vegetarian, vegan, gluten-free, and dairy-free salad is the perfect accompaniment to any meal or can be enjoyed as a refreshing snack on its own.

Imagine the nutty richness of long-grain wild rice paired with the sweetness of dried cranberries and juicy green grapes, all brought together with the zesty brightness of fresh oranges. Each bite offers a harmonious blend of flavors, enhanced by the crunch of toasted pecans and the subtle kick of scallions. The dressing, a tangy mix of olive oil and raspberry vinegar, ties the ingredients together beautifully, ensuring every forkful is a burst of deliciousness.

This salad is not just about taste; it's a feast for the eyes, with its colorful array of ingredients making it a stunning centerpiece for any table. With a preparation time of just 110 minutes, it's an accessible recipe for both novice and experienced cooks alike. Whether you're hosting a gathering or simply looking to elevate your everyday meals, our Wild Rice Salad is sure to impress your guests and satisfy your cravings.

Ingredients

  • 0.5 teaspoon pepper black freshly ground
  • 0.3 cup cranberries dried
  • 0.5 cup grapes green seedless cut in half
  • servings kosher salt 
  •  navel oranges 
  • tablespoons olive oil good
  • tablespoons orange juice freshly squeezed
  • 0.5 cup pecans toasted
  • tablespoons raspberry vinegar 
  • tablespoons scallions white green chopped
  • ounces rice long-grain wild

Equipment

  • bowl
  • knife
  • mixing bowl
  • pot

Directions

  1. Watch how to make this recipe.
  2. Place the wild rice in a medium pot with 4 cups of water and 2 teaspoons of salt and bring to a boil. Simmer uncovered for 50 to 60 minutes, until the rice is very tender.
  3. Drain well and place the rice back in the pot. Cover and allow to steam for 10 minutes.
  4. While the rice is still warm, place it in a mixing bowl. Peel the oranges with a sharp knife, removing all the white pith.
  5. Cut between the membranes and add the orange sections to the bowl with the rice.
  6. Add the olive oil, orange juice, raspberry vinegar, grapes, pecans, cranberries, scallions, 1/2 teaspoon of salt, and the pepper. Allow to sit for 30 minutes for the flavors to blend. Taste for seasonings and serve at room temperature.

Nutrition Facts

Calories251kcal
Protein8.4%
Fat37.73%
Carbs53.87%

Properties

Glycemic Index
44.67
Glycemic Load
12.31
Inflammation Score
-5
Nutrition Score
10.931739060775%

Flavonoids

Cyanidin
0.92mg
Delphinidin
0.61mg
Catechin
0.6mg
Epigallocatechin
0.46mg
Epicatechin
0.07mg
Epigallocatechin 3-gallate
0.19mg
Eriodictyol
0.01mg
Hesperetin
10.88mg
Naringenin
3.43mg
Luteolin
0.33mg
Kaempferol
0.03mg
Myricetin
0.13mg
Quercetin
0.55mg

Nutrients percent of daily need

Calories:251.23kcal
12.56%
Fat:11.08g
17.04%
Saturated Fat:1.22g
7.63%
Carbohydrates:35.58g
11.86%
Net Carbohydrates:31.52g
11.46%
Sugar:11.16g
12.4%
Cholesterol:0mg
0%
Sodium:197.5mg
8.59%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:5.55g
11.1%
Manganese:0.82mg
41.1%
Vitamin C:31.29mg
37.93%
Magnesium:67.94mg
16.99%
Fiber:4.06g
16.25%
Phosphorus:161.63mg
16.16%
Copper:0.29mg
14.59%
Zinc:2.13mg
14.2%
Folate:47.87µg
11.97%
Vitamin B3:2.29mg
11.45%
Vitamin K:10.28µg
9.79%
Vitamin B6:0.18mg
9.09%
Vitamin B1:0.13mg
8.97%
Vitamin E:1.23mg
8.23%
Potassium:281.66mg
8.05%
Vitamin B2:0.12mg
7.21%
Iron:0.98mg
5.47%
Vitamin B5:0.53mg
5.29%
Calcium:36.83mg
3.68%
Vitamin A:165.76IU
3.32%
Selenium:1.18µg
1.69%