Wild Rice-Sweet Potato Salad with Pears

Yield: 8     (serving size: 1/2 cup)


2 cups water

1 cup uncooked wild rice

1 cup diced peeled sweet potato

1 1/3 cups peeled Bartlett pear, cored & diced (about 2 pears)

1/2 tsp. fresh lemon juice

1 cup diced yellow bell pepper (about 1 pepper)

1/4 cup sliced green onions

1 tbsp. toasted sesame seeds

1 tsp. salt


3 tbsp. cider vinegar

3 tbsp. apple cider

2 tbsp. dark sesame oil

1 tbsp. thawed orange juice concentrate

1/2 tsp. dried rubbed sage

1 garlic clove, minced

  1. To Prepare Salad – bring water to boil in a medium saucepan. Add wild rice, cover, reduce heat and simmer 1 hour or until tender. Set aside.
  2. Cook diced sweet potato in boiling water 5 minutes or until tender. Drain and rinse with cold water; drain well. Set aside.
  3. Combine pear and lemon juice in a large bowl; toss to coat. Add cooked wild rice, sweet potato, bell pepper, green onions, sesame seeds and salt; toss well.
  4. To Prepare Vinaigrette – combine vinegar and remaining (5) ingredients; stir well with whisk. Pour over rice mixture, tossing to coat.

CALORIES 153 (26% from fat); FAT 4.4g (sat. fat 0.6g); CHOL 0mg; SOD 298mg; CARB 26.2g; FIBER 2.5g; PROTEIN 3.7g

from Cooking Light magazine, October 2000

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