Wild Rice Salad
This wild rice salad is quite filling and is pretty well balanced to provide a good mix of proteins, carbs (including fiber) and fats. The fats come primarily from the nuts and is hence mostly the good monosaturated fat. This salad also has a good mix of vitamins and minerals, especially iron. Wild rice, nuts and the veggies provide a crunchy, nutty base to this salad. A simple dressing of Balsamic Vinegar brings in the tartness. As an added bonus the blend of colors provides a visual treat!
contributed by: mahul on 30/12/11
Ingredients
Ingredient quantities shown are for 5 cup
Preparation
- Boil the rice and the beans.
- Slice and toast the almonds.
- Cut the peppers and carrots into really small pieces - the smaller the better.
- Mix all ingredients, except balsamic vinegar and cilantro, and chill.
- Just before serving add the balsamic vinegar and fluff up the salad a bit with a fork. Sprinkle cut cilantro on top.
- Enjoy the salad!
Nutrition Info
Based on a 2000 Calorie Daily Allowance
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% Daily Value*
Total Fat 2.81g
6.38%
Saturated Fat 0.26g
1.19%
Mono Unsat. Fat 1.52g
Poly Unsat. Fat 0.82g
Cholesterol 0mg
0%
Sodium 434.91mg
18.12%
Total Carbohydrate 27.8g
10.11%
Dietary Fiber 3.93g
15.71%
Sugars 3g
Proteins 6.64g
5.31%
Vitamin A 1.17%
Vitamin C 0.43%
Calcium 2.85%
Iron 7.36%
