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Diets

Wild Rice and Mango Salad

With its chewy texture and nutty flavor, wild rice is an excellent base for a hearty but high-style salad. Here, it’s contrasted with lush, tender mango bathed in a refreshing citrus dressing and topped with crunchy pistachios. Kept separately, the salad and dressing can be refrigerated in covered containers for…

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With its chewy texture and nutty flavor, wild rice is an excellent base for a hearty but high-style salad. Here, it’s contrasted with lush, tender mango bathed in a refreshing citrus dressing and topped with crunchy pistachios. Kept separately, the salad and dressing can be refrigerated in covered containers for up to 1 day.

Servings
8

Ingredients

Salad

  • 1 cup wild rice, rinsed
  • 2 ripe, firm mangoes, peeled and diced
  • 1 medium-sized red bell pepper, diced
  • 1/2 cup diced red onion
  • 1/2 cup chopped cilantro
  • 1/2 cup shelled pistachios, coarsely chopped

Dressing

  • 1/3 cup fresh orange juice
  • 1 1/2 tsp. ground cumin
  • 1 clove garlic, minced
  • 1/4 tsp. salt
  • 1/8 tsp. freshly ground black pepper

Preparation

To make Salad: Bring large saucepan of lightly salted water to a boil over medium-high heat. Add wild rice, cover and reduce heat to medium-low. Cook 45 to 55 minutes, or until rice grains are chewy-tender and starting to split. Drain, and rinse under cold running water.

Meanwhile, to make Dressing: Whisk together all ingredients in large bowl. Set aside.

To assemble, add cooled wild rice to dressing, and toss well to coat. Add mangoes, red pepper, onion and cilantro; toss again. Sprinkle with pistachios, and serve.

Nutrition Information

  • Calories 210
  • Carbohydrate Content 25 g
  • Cholesterol Content 0 mg
  • Fat Content 11 g
  • Fiber Content 4 g
  • Protein Content 6 g
  • Saturated Fat Content 1 g
  • Sodium Content 110 mg
  • Sugar Content 4 g