Wild Rice Salad with dried cranberries and pecans

Wild Rice Salad with dried cranberries and pecans recipe videos

Wild Rice Salad with dried cranberries and pecans is a hearty, textured salad featuring chewy wild rice, sweet-tart cranberries, and crunchy pecans, often dressed in a vinaigrette. It's a modern North American dish, particularly popular in the United States and Canada, that blends native ingredients with contemporary health-conscious cooking.

🍳 View the full Wild Rice Salad with dried cranberries and pecans recipe →

🍽️ Nutrition at a glance

This salad is generally balanced, providing complex carbohydrates and fiber from the wild rice, healthy fats from the pecans, and a modest amount of plant-based protein. A typical serving offers a good source of minerals like magnesium and manganese, with a calorie range of approximately 300-400 per serving depending on the dressing.

Nutrition breakdown

Calories	350 kcal
Protein	8 g
Carbs	45 g
Fat	16 g
Fiber	6 g
Sugar	12 g
Sodium	150 mg
Manganese	2.5 mg
Magnesium	100 mg
Phosphorus	220 mg
Iron	3.0 mg
Thiamin (B1)	0.3 mg
Folate	80 mcg
Vitamin E	3.0 mg
Copper	0.6 mg

Per 1 cup (240 g) · estimated, varies by recipe

💡 What's interesting

Culturally, it celebrates the use of wild rice, a grain native to the Great Lakes region and sacred to many Indigenous peoples. Nutritionally, it's unique for combining a whole, gluten-free grain with antioxidant-rich fruit and nuts, making it a popular choice for festive meals and potlucks.