Recipes · American · Main Courses
Wild Rice Salad (Minnesota Wild Rice with Cranberries, Pecans and Apple)
One serving has 643 kcal and 14 g protein, and at least a fifth of a woman's daily need of vitamin K (153%), manganese (124%), copper (82%), zinc (72%), phosphorus (59%) and magnesium (58%). Ready in 65 minutes.
- Preparation: 15 min
- Cooking: 50 min
- Makes: 1 serving (583 g)
- Difficulty: Easy
- Diets: Vegan, Dairy-free, Gluten-free
- Contains: celery, mustard, nut, sulphite
Ingredients
- 75 g Wild rice
- 300 g Water (to cook the rice)
- 20 g Dried cranberries
- 20 g Pecans
- 40 g Celery
- 60 g Apple
- 15 g Spring onions
- 5 g Parsley, fresh
- 1 g Orange zest
- 15 g Orange juice
- 10 g Cider vinegar
- 4 g Mustard (Dijon)
- 5 g Maple syrup
- 12 g Olive oil
- 0.8 g Salt
- 0.2 g Black pepper
Method
- Rinse the wild rice in a sieve under cold water. Put it in a pan with the water and a pinch of the salt, bring it to the boil, then cover and simmer gently for 45-50 minutes, until the grains are tender and many have split open to show their pale insides. Drain off any water left and spread the rice on a plate to cool a little.
- Toast the pecans in a dry pan over medium heat for 3-4 minutes, until they smell nutty, then chop them roughly.
- Whisk the orange juice and zest, vinegar, mustard, maple syrup, the rest of the salt and the pepper together, then whisk in the olive oil.
- Dice the celery and the apple (leave the peel on) and slice the spring onions and chop the parsley.
- Toss the still-warm rice with the dressing first, so it soaks it up, then fold in the cranberries, celery, apple, spring onions and parsley. Leave it for 10 minutes for the flavours to settle.
- Scatter the pecans over just before serving so they stay crisp. Serve at room temperature; it keeps for a day in the fridge.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 643 kcal | 30% |
| Carbohydrates | 92 g | |
| Water | 445 mL | |
| Fiber | 10.6 g | 36% |
| Protein | 14.1 g | 29% |
| Tryptophan | 0.16 g | |
| Threonine | 0.45 g | |
| Isoleucine | 0.57 g | |
| Leucine | 0.95 g | |
| Lysine | 0.58 g | |
| Methionine | 0.38 g | |
| Cystine | 0.17 g | |
| Phenylalanine | 0.66 g | |
| Tyrosine | 0.53 g | |
| Valine | 0.77 g | |
| Histidine | 0.36 g | |
| Fat | 27.8 g | |
| Monounsaturated | 17.2 g | |
| Polyunsaturated | 6.3 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 5.7 g | |
| Saturated | 3.1 g | |
| Trans-Fats | 0 g | |
| Cholesterol | 0 mg | |
| Calcium | 90.6 mg | 9% |
| Copper | 0.74 mg | 82% |
| Iron | 3 mg | 16% |
| Magnesium | 179 mg | 58% |
| Manganese | 2.2 mg | 124% |
| Phosphorus | 415 mg | 59% |
| Potassium | 708 mg | 15% |
| Selenium | 4.7 µg | 8% |
| Sodium | 412 mg | |
| Zinc | 5.7 mg | 72% |
| Thiamin (vitamin B1) | 0.28 mg | 25% |
| Riboflavin (vitamin B2) | 0.36 mg | 33% |
| Niacin (vitamin B3) | 5.8 mg | 42% |
| Pantothenic acid (vitamin B5) | 1.2 mg | 24% |
| Pyridoxine (vitamin B6) | 0.42 mg | 32% |
| Folate (vitamin B9) | 114 µg | 29% |
| Cobalamin (vitamin B12) | 0 µg | 0% |
| Choline | 44 mg | 10% |
| Vitamin A | 42.9 µg | 6% |
| Vitamin C | 22.6 mg | 30% |
| Vitamin D (D2 + D3) | 0 IU | 0% |
| Vitamin E | 3.4 mg | 23% |
| Vitamin K | 137 µg | 153% |
Shares of a day's need are for a woman of 30, 165 cm, 60 kg, lightly active, by the US and Canadian Dietary Reference Intakes. SustainBite works out each person's own needs, by the standard where they live: the Nordic Nutrition Recommendations in Norway, the UK's, EFSA's in the EU.
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