Wild Rice, Walnut, and Cranberry Salad

Makes 6 cups (1.25 L)

Wild rice is not true rice but an annual species of grass that grows in shallow freshwater streams and lakes. Once harvested only in the wild, today this rice is available worldwide, thanks to large commercial operations. Wild rice has a nutty flavour that goes very well with fruits such as oranges and cranberries. The walnuts in this recipe enhance the taste and provide a good measure of omega-3 fatty acids. If making this salad in the summer, consider adding a cup (250 mL) of fresh blueberries for their protective antioxidant content.

4 cups (1 L) water
1 cup (250 mL) wild rice
1/2 teaspoon (2 mL) salt
1/4 cup (60 mL) thawed orange juice concentrate
1 tablespoon (15 mL) extra-virgin olive oil
1 teaspoon (5 mL) minced ginger
1/4 teaspoon (1 mL) salt
Pinch of black pepper
1 cup (250 mL) walnuts, chopped
1/2 cup (125 mL) dried cranberries
1/2 cup (125 mL) diced red bell pepper
Bring the water to a boil over high heat. Add the rice and salt, cover, reduce heat, and simmer for 45 minutes or until the kernels of rice have fully puffed open. Drain the water and set the rice aside to cool. Whisk together the orange juice concentrate, oil, ginger, salt, and black pepper. Stir into the rice. Add the walnuts, cranberries, and red pepper to the rice and mix thoroughly. Adjust the seasoning and serve.

Per cup (250 mL): calories: 310, protein: 8 g, fat: 16 g, carbohydrate: 37 g (9 g from sugar), dietary fibre: 4 g, calcium: 34 mg, iron: 1 mg, magnesium: 90 mg, phosphorus: 204 mg, potassium: 321 mg, sodium: 321 mg, zinc: 2 mg, thiamin: 0.1 mg, riboflavin: 0.1 mg, niacin: 4 mg, vitamin B 6: 0.3 mg, folate: 68 mcg, pantothenic acid: 0.5 mg, vitamin B 12: 0 mcg, vitamin A: 21 mcg, vitamin C: 44 mg, vitamin E: 1 mg, omega-6 fatty acids: 8 g, omega-3 fatty acids: 2 g

Percentage of calories from protein 9%, fat 45%, carbohydrate 46%