Wild Rice Salad with Cranberries and Pecans

Vegetarian
Vegan
Gluten Free
Dairy Free
Popular
Health score
18%
Wild Rice Salad with Cranberries and Pecans
60 min.
4
378kcal

Suggestions


If you're looking for a delightful and nutritious dish that transcends the traditional boundaries of salads, look no further than this Wild Rice Salad with Cranberries and Pecans. Perfect for any occasion, this vegetarian, vegan, gluten-free, and dairy-free recipe is packed with flavor and texture, making it a truly popular choice among health enthusiasts and culinary adventurers alike.

This vibrant salad offers a beautiful medley of nutty wild rice combined with the tartness of cranberries and the rich crunch of pecans. It’s a wonderful side dish for family gatherings, a refreshing starter for your dinner party, or an energizing snack to keep you fueled throughout the day. With its high fiber content and wholesome ingredients, each serving is not just satisfying but also supports a balanced diet.

The preparation is straightforward and takes just about 60 minutes of your time, with minimal cooking involved. This allows you to enjoy the aromatic blend of fresh ingredients and zesty dressing at its best. Serve it warm, chilled, or at room temperature, and you’ll impress everyone at your table with this delightful dish that is as pleasing to the eye as it is to the palate. Dive into this wild rice salad and elevate your dining experience while nourishing your body at the same time!

Ingredients

  • cup brown rice rice mix wild
  • 2.3 cups water (see package instructions)
  • 0.5 teaspoon salt 
  • 0.5 cup cranberries dried
  • 0.5 cup pecans toasted chopped ( or un-toasted, your choice)
  • 0.3 cup green onions sliced
  • tablespoon juice of lemon 
  • tablespoons olive oil extra virgin 
  • teaspoon orange peel grated
  • servings salt and pepper freshly ground

Equipment

  • bowl
  • stove

Directions

  1. Make the rice: Use the amount of water for the rice according to instructions on the rice package. Typically straight brown rice is a 1:2 ratio of rice to water. Straight wild rice is a ratio of 1:3 of wild rice to water. For this brown rice wild rice mix that I got from a bin (no package) I used a ratio of 1 cup of rice to 2 1/3 cups of water.
  2. Bring rice, 1/2 teaspoon salt, and water to a boil, reduce heat to low, cover and cook for 50 minutes. Do not stir. Do not uncover.
  3. Remove from stove and let sit, covered for 10 minutes.
  4. Then uncover, fluff up with a fork, and let cool to almost room temperature.
  5. Mix the rice with the dried cranberries, pecans, green onions: In a medium sized serving bowl, mix the rice, cranberries, pecans, and green onions together.
  6. Make the dressing: In a separate jar, mix the lemon juice, olive oil, orange peel, and salt and pepper to taste.
  7. Just before serving, mix dressing in with the rice mixture.
  8. Serve warm, chilled, or room temperature.

Nutrition Facts

Calories378kcal
Protein5.1%
Fat42.14%
Carbs52.76%

Properties

Glycemic Index
25.19
Glycemic Load
20.46
Inflammation Score
-4
Nutrition Score
12.85869562885%

Flavonoids

Cyanidin
1.55mg
Delphinidin
1.01mg
Catechin
0.99mg
Epigallocatechin
0.77mg
Epicatechin
0.11mg
Epigallocatechin 3-gallate
0.31mg
Eriodictyol
0.18mg
Hesperetin
0.54mg
Naringenin
0.05mg
Apigenin
0.01mg
Luteolin
0.01mg
Kaempferol
0.09mg
Myricetin
0.36mg
Quercetin
1.36mg

Nutrients percent of daily need

Calories:377.96kcal
18.9%
Fat:18.27g
28.11%
Saturated Fat:2.08g
13%
Carbohydrates:51.46g
17.15%
Net Carbohydrates:47.51g
17.28%
Sugar:11.78g
13.09%
Cholesterol:0mg
0%
Sodium:495.23mg
21.53%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:4.97g
9.95%
Manganese:2.44mg
122.15%
Magnesium:87.99mg
22%
Vitamin B1:0.29mg
19.53%
Vitamin K:18.78µg
17.89%
Phosphorus:167.07mg
16.71%
Copper:0.33mg
16.67%
Fiber:3.95g
15.81%
Vitamin B6:0.28mg
14.13%
Vitamin B3:2.33mg
11.65%
Zinc:1.63mg
10.9%
Vitamin E:1.56mg
10.39%
Vitamin B5:0.87mg
8.72%
Iron:1.4mg
7.79%
Potassium:212.93mg
6.08%
Folate:17.4µg
4.35%
Vitamin C:3.49mg
4.23%
Calcium:36.62mg
3.66%
Vitamin B2:0.05mg
2.85%
Vitamin A:72.27IU
1.45%