Wild Rice Salad

Vegetarian
Gluten Free
Dairy Free
Health score
11%
Wild Rice Salad
60 min.
4
377kcal

Suggestions


Discover the delightful flavors and textures of our Wild Rice Salad, a perfect addition to any meal or a satisfying snack on its own. This vibrant dish is not only vegetarian, but also gluten-free and dairy-free, making it an excellent choice for those with dietary restrictions or anyone looking to enjoy a wholesome, nutritious meal.

With its nutty wild rice base, this salad is elevated by the crunch of toasted almonds and the sweet-tart burst of dried cranberries. The fresh scallions add a hint of sharpness, while a drizzle of extra virgin olive oil brings everything together in a harmonious blend of flavors. Each bite is a celebration of wholesome ingredients that are both satisfying and energizing.

Ready in just 60 minutes, this Wild Rice Salad is perfect for meal prep or as a side dish for gatherings, picnics, or potlucks. With only 377 calories per serving, it’s a guilt-free option that doesn’t compromise on taste. Whether you’re serving it as an antipasti, starter, or simply enjoying it as a snack, this salad is sure to impress your family and friends. Dive into this deliciously healthy recipe and let the flavors transport you to a world of culinary delight!

Ingredients

  • 0.3 cup almonds toasted sliced
  • cups chicken broth 
  • 0.5 cup cranberries dried
  • tablespoons olive oil extra virgin 
  • servings salt and pepper 
  • bunch spring onion thinly sliced
  • cup rice wild rinsed

Equipment

  • bowl
  • pot

Directions

  1. Place rice in a large sauce pot.
  2. Add chicken broth and bring liquid to a boil. Continue to boil, uncovered, until rice is tender, about 45 minutes.
  3. Drain rice and place in a bowl.
  4. Add almonds, cranberries, and scallions. Stir to combine.
  5. Add olive oil and toss to coat. Season with salt and pepper to taste.

Nutrition Facts

Calories377kcal
Protein9.7%
Fat43.61%
Carbs46.69%

Properties

Glycemic Index
24.5
Glycemic Load
15.55
Inflammation Score
-5
Nutrition Score
13.170434905135%

Flavonoids

Cyanidin
0.28mg
Delphinidin
0.02mg
Catechin
0.1mg
Epigallocatechin
0.2mg
Epicatechin
0.05mg
Eriodictyol
0.02mg
Naringenin
0.03mg
Apigenin
0.01mg
Luteolin
0.02mg
Isorhamnetin
0.2mg
Kaempferol
0.11mg
Myricetin
0.36mg
Quercetin
1.35mg

Nutrients percent of daily need

Calories:377.16kcal
18.86%
Fat:19.05g
29.31%
Saturated Fat:2.34g
14.62%
Carbohydrates:45.89g
15.3%
Net Carbohydrates:41.5g
15.09%
Sugar:13.74g
15.26%
Cholesterol:5.88mg
1.96%
Sodium:1288.48mg
56.02%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:9.53g
19.07%
Manganese:0.89mg
44.61%
Vitamin E:4.78mg
31.84%
Magnesium:96.25mg
24.06%
Phosphorus:225.26mg
22.53%
Vitamin B2:0.37mg
22.03%
Vitamin K:22.76µg
21.68%
Zinc:2.87mg
19.12%
Vitamin B3:3.73mg
18.64%
Fiber:4.4g
17.59%
Copper:0.35mg
17.37%
Folate:45.21µg
11.3%
Vitamin B6:0.18mg
8.82%
Potassium:304.04mg
8.69%
Vitamin B1:0.13mg
8.58%
Iron:1.5mg
8.34%
Vitamin B5:0.53mg
5.29%
Calcium:46.72mg
4.67%
Selenium:2.74µg
3.91%
Vitamin A:73.37IU
1.47%
Vitamin C:1.16mg
1.4%