Wild Rice Salad with Fresh and Dried Cranberries in Maple Vinaigrette

Serves 8 (easily cut in half or expanded for a crowd).

Note: This salad is great for a party. Make it ahead and it will keep a day or two in the refrigerator. Add cooked diced chicken or ham for a satisfying entree. You may end up with a little extra vinaigrette; use it for another dish. From Beth Dooley.

• 1 c. wild rice

• 1/2 c. fresh cranberries

• 1/4 c. apple cider vinegar

• 1 garlic clove, chopped

• 1 tbsp. Dijon mustard

• 1/3 c. maple syrup

• 1/2 c. walnut or vegetable oil

• 2 to 3 tbsp. cranberry or orange juice, if needed

• 1 small red bell pepper, diced

• 1/4 c. toasted pecans

• 1/4 c. dried cranberries

• 1/4 c. diced white part of green onions, plus 1-inch of the green parts

• Salt and freshly ground black pepper to taste

• Chopped parsley for garnish


Wash the rice thoroughly by putting it in a colander and running under cold water until the water runs clear. Turn the wild rice into a large heavy saucepan and add enough water to cover by 2 inches (about 4 cups). Set over high heat, bring to a boil, reduce heat and simmer until the rice kernels begin to open, about 20 to 35 minutes for hand-harvested rice (45 minutes or longer for cultivated rice). Be sure it doesn’t become too mushy. Drain the rice and fluff with a fork. Set aside.

Put the fresh cranberries into a small pot and add just enough water to cover. Bring to a boil over high heat, reduce heat and simmer until the cranberries just begin to pop, about 5 minutes. Drain and set aside.

In a small bowl, whisk together the vinegar, garlic, mustard and maple syrup. Whisk in the oil in a slow, steady stream. If the emulsion is too thick, slowly add a little cranberry or apple juice.

Place the cooked rice, cooked cranberries, red pepper, pecans, dried cranberries and all parts of the green onions into a bowl and toss with just enough dressing to lightly coat.

Nutrition information per serving:

Calories 280 Fat 17 g Sodium 51 mg

Carbohydrates 32 g Saturated fat 2 g Calcium 24 mg

Protein 4 g Cholesterol 0 mg Dietary fiber 3 g

Diabetic exchanges per serving: 1 bread/starch, 1 other carb, 3 ½ fat.