Healthy Recipes

Wild Rice Salad with Apple and Toasted Almonds

You can vary this recipe in countless ways: Substitute brown rice or spelt berries for the wild rice; dried cranberries or currants for the diced apple; pine nuts for the almonds; cilantro for parsley; or use apple cider vinegar instead of balsamic. Serve with mixed greens tossed with dried apricots and a vinaigrette dressing.

Wild Rice Salad with Apple and Toasted Almonds
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½ cup whole almonds
1 cup uncooked wild rice
1 red onion, finely chopped
1 cup diced winter squash or sweet potato
½ cup fresh or frozen corn kernels
3 tablespoons extra-virgin olive oil
1 teaspoon salt 3 stalks celery, finely chopped
1 tart apple, diced
¼ cup chopped sun-dried tomatoes
¼ cup finely chopped fresh parsley
¼ cup finely chopped fresh dill
1 tablespoon grated orange zest
2 tablespoons fresh lemon juice
2 tablespoons balsamic vinegar


1. Preheat oven to 350°F. Spread almonds in single layer on baking sheet. Roast 8 minutes, or until golden. Remove from baking sheet; cool completely before chopping. Increase oven temperature to 425°F.

2. Meanwhile, cook wild rice according to package directions, being careful not to overcook. Let cool.

3. Mix onion, squash, and corn in bowl. Stir in 1 tablespoon oil and ½ teaspoon salt. Spread mixture on baking sheet or in pan and roast until tender, 15 to 20 minutes, stirring after 10 minutes. Let cool, then add to rice mixture. Stir in celery, apple, tomatoes, parsley, dill, and orange zest.

4. In small bowl, combine lemon juice and vinegar with the remaining oil and salt; add to salad and toss gently to combine. Season with additional salt and pepper, if desired. Sprinkle with chopped, toasted almonds.

Nutritional facts: 

Per serving: 283 calories, 14 g fat (2 g saturated), 36 g carbohydrates, 8 g protein, 5 g fiber, 468 mg sodium (33% Daily Value).

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