Apple-Wild Rice Salad

Apple-Wild Rice Salad

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From: Diabetic Living Magazine

When you're looking for a no-fuss side dish to take to a potluck, picnic or barbecue, consider this refreshing make-ahead salad with wild rice and apples.

Ingredients 4 servings

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Original recipe yields 4 servings
Nutrition per serving may change if servings are adjusted.
  • 1 (6 ounce) package long grain and wild rice mix
  • 1 medium apple, cored and sliced
  • ¼ cup orange juice or apple juice
  • 1 tablespoon cider vinegar
  • ½ cup seedless red grapes, halved
  • 2 tablespoons golden raisins
  • 2 tablespoons snipped fresh cilantro or parsley
  • 1 tablespoon olive oil
  • ⅛ teaspoon ground black pepper
  • 2 tablespoons chopped pecans, toasted (see Tip) (optional)


  • Prep

  • Ready In

  1. Cook rice mix according to package directions, except omit the butter.
  2. Meanwhile, in a large bowl, toss apple slices with orange juice and vinegar. Add grapes, raisins, cilantro, oil, and pepper. Stir in rice. Cover and chill for 2 to 12 hours.
  3. To serve, if desired, stir in pecans.
  • Tip: To toast whole nuts or large pieces, spread in a shallow baking pan lined with parchment paper. Bake in a 350°F oven for 5 to 10 minutes or until golden, shaking pan once or twice.

Nutrition information

  • Serving size: 1¼ cup
  • Per serving: 230 calories; 4 g fat(0 g sat); 3 g fiber; 46 g carbohydrates; 5 g protein; 1 mcg folate; 0 mg cholesterol; 7 g sugars; 212 IU vitamin A; 14 mg vitamin C; 47 mg calcium; 1 mg iron; 588 mg sodium; 162 mg potassium
  • Nutrition Bonus: Vitamin C (23% daily value)
  • Carbohydrate Servings: 3
  • Exchanges: 2 starch, 1 fruit, ½ fat

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