Crunchy Wild Rice Salad with Blackberry Dressing

Crunchy Wild Rice Salad with Blackberry Dressing

A versatile heart healthy salad made with wild rice, vegetables, blackberries and pecans. It can be served warm or cold and the wild rice can be cooked up to two days in advance. A lovely accompaniment to grilled or roasted chicken, pork or beef, or served on its own. Packs well for lunch! Recipe courtesy of CanolaInfo.

Makes
6
  • Ingredients
    • 1/2 cup wild rice (125 mL)
    • 2 cups water (500 mL)
    • 1/2 cup celery diced (125 mL)
    • 1/2 cup cumumber diced (125 mL)
    • 1/4 cup green onion chopped (60 mL)
    • 1/2 cup fresh or frozen blackberries divided (125 mL)
    • 3 Tbsp red wine vinegar (45 mL)
    • 1 1/2 Tbsp canola oil (20 mL)
    • 2 tsp granulated sugar (10 mL)
    • 1/2 tsp freshly ground pepper (1 mL)
    • 1/4 cup toasted pecans chopped (60 mL)
  • Directions
    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 1/4 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 1/4 cup blackberries, pecans and drizzle attractively with dressing.

Nutritional Analysis

Serving Size
1/2 cup (125 mL)
Servings
6
Calories
130
Total Fat
7 g
Saturated Fat
0.5 g
Cholesterol
0 mg
Sodium
10 mg
Carbohydrates
16 g
Fiber
2 g
Protein
3 g