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Recipe: Wild Rice Salad

Wild rice, Minnesota’s state grain, is actually the edible seed of an aquatic grass. It thrives in our Land of 10,000 Lakes, where 1 million pounds are harvested each year. Wild rice is flavorful, as well as nutritious! Combining wild rice with the other ingredients in this recipe is a delicious but simple way to increase your intake of fiber and many vitamins and minerals.

  • 3 cups water

  • 1 cup wild rice

  • 1/2 cup sliced celery

  • 1/4 cup chopped fresh parsley

  • 1/2 cup dried cranberries

  • 1/4 cup sliced green onion

  • 1/2 cup chopped green pepper

  • 1/2 cup light cranberry juice

  • 1 tablespoon olive oil

  • 1/2 cup white vinegar

  • 1 teaspoon dried basil leaves

Bring water to boil in medium saucepan. Stir in rice; reduce heat and cover. Simmer until rice is tender but not mushy, about 45-55 minutes. Drain and chill. In a large bowl, toss wild rice, celery, parsley, dried cranberries, green onion and pepper. Set aside. In a small bowl, whisk together cranberry juice, olive oil, white vinegar and basil. Toss salad with dressing and serve. Makes 6 servings.

Nutrition information per serving (approximately 1 cup): 179 calories (12 percent from fat), 2.5 g fat, 0 mg cholesterol, 35 g carbohydrates, 4 g protein, 8 mg sodium, 2 g fiber.