Wild Rice Salad with Dried Fruit
Wild Rice Salad with Dried Fruit is a hearty, textured salad that combines the nutty, chewy grains of wild rice with the sweet, concentrated flavor of dried fruits like cranberries, cherries, or apricots. It often includes crunchy nuts (like pecans or almonds), fresh herbs, and a tangy vinaigrette. This dish is a modern American creation, popular in health-conscious cuisine and often served at potlucks, holidays, or as a nutritious side.
🍽️ Nutrition at a glance
This salad is a good source of complex carbohydrates and dietary fiber from the wild rice and dried fruit, with moderate protein from the grains and any added nuts. A typical serving provides around 250-350 calories, along with key nutrients like magnesium, phosphorus, and antioxidants from the fruit.
Nutrition breakdown
| Calories | 320 kcal |
| Protein | 6 g |
| Carbs | 62 g |
| Fat | 7 g |
| Fiber | 5 g |
| Sugar | 28 g |
| Sodium | 180 mg |
| Potassium | 350 mg |
| Iron | 2.5 mg |
| Magnesium | 80 mg |
| Phosphorus | 150 mg |
| Folate | 60 mcg |
| Vitamin B6 | 0.3 mg |
| Manganese | 1.2 mg |
| Zinc | 1.5 mg |
Per 1 cup (240 g) · estimated, varies by recipe
💡 What's interesting
Wild rice is not a true rice but the seed of an aquatic grass native to North America, historically a vital food for Indigenous peoples of the Great Lakes region. Nutritionally, it's a whole grain that's naturally gluten-free and higher in protein and fiber than many other grains, making this salad a uniquely filling and nutrient-dense option.
