Crunchy Wild Rice Salad with Blackberry Dressing

11 70 132
Ingredients Minutes Calories
Prep Cook Servings
1 h 10 min 0 min 6
Crunchy Wild Rice Salad with Blackberry Dressing
Health Rating


1/2 cup Wild rice, dry
2 cup Water
1/2 cup diced Celery
1/2 cup Cucumber (diced)
1/4 cup Green onion, scallion, ramp (chopped)
1/2 cup Blackberries (divided)
3 tbsp Red wine vinegar
1 1/2 tbsp Canola oil (or olive oil - avocado oil)
2 tsp Granulated sugar
1/4 tsp Black pepper
1/4 cup Pecans (toasted)


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 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 dressing: Whisk well or use blender to combine ¼ cup of the 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 bottom, sprinkle with remaining ¼ cup blackberries, pecans and drizzle attractively with dressing.

Nutrition Facts

Per Portion

Calories 132
Calories from fat 63
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 11.0 mg
Potassium 152 mg
Total Carbohydrate 14.2 g
Dietary Fiber 2.3 g
Sugars 3.0 g
Protein 2.8 g

Dietary servings

Per Portion

Fruit 0.2
Grain 0.4
Meat Alternative 0.2
Vegetables 0.5

Energy sources




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