Crunchy Wild Rice Salad with Blackberry Dressing

12 130 127
Ingredients Minutes Calories
Prep Cook Servings
1 h 10 min 1 h 6
Crunchy Wild Rice Salad with Blackberry Dressing
Health Highlights

Ingredients


1/2 cup Wild rice, dry
2 cup Water
1/2 cup diced Celery
1/2 cup Cucumber (diced)
1/4 cup Green onion (chopped)
1/4 cup Blackberries (for dressing)
3 tbsp Red wine vinegar (for dressing)
1 1/2 tbsp Canola oil (for dressing)
2 tsp Granulated sugar (for dressing)
1 dash Black pepper (for dressing)
1/4 cup Blackberries (topping)
1/4 cup Pecans (toasted, for topping)

Instructions


  1. In a large saucepan, combine rice and water. Bring to a boil, cover, reduce heat and simmer for 60 minutes. Remove from heat with the lid still on and allow to stand for 30 – 60 minutes until desired texture is achieved. Drain and cool.
  2. In a large bowl, combine rice, celery, cucumber, and green onion.
  3. Prepare the dressing: Whisk well or use a blender to combine blackberries, red wine vinegar, canola oil, sugar and pepper.
  4. When ready to serve, in a large bowl or individual plates, place rice mixture on the bottom, sprinkle with blackberries, pecans, and drizzle with dressing.

Notes:

Blackberries

are an excellent source of antioxidants which are so important for healthy immunity!


Nutrition Facts

Per Portion

Calories 127
Calories from fat 64
Calories from saturated fat 5.2
Total Fat 7.1 g
Saturated Fat 0.6 g
Trans Fat 0.1 g
Polyunsaturated Fat 2.1 g
Monounsaturated Fat 4.1 g
Cholesterol 0
Sodium 14.2 mg
Potassium 153 mg
Total Carbohydrate 14.2 g
Dietary Fiber 2.2 g
Sugars 2.9 g
Protein 2.8 g

Dietary servings

Per Portion


Fruit 0.2
Grain 0.4
Meat Alternative 0.2
Vegetables 0.5

Energy sources


Pygal41%464.4624467989711171.2059339176554750%305.13480731730414240.77406934698759%356.2411104839565110.5276514534819141%50%9%CarbohydratesFatProtein
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