Wild Rice Salad with Apples and Dried Cherries

A gorgeous salad with crunchy and chewy textures.


Wild Rice Salad with Apples and Dried Cherries



  • 1 cup Wild rice, uncooked
  • 4 cups loosely packed Fresh spinach, chopped
  • 1/2 cup Dried cherries (or cranberries)
  • 1/3 cup Toasted pecans, chopped
  • 1/3 cup Red onion, thinly sliced
  • 4 Green onions, chopped
  • 2 BC Tree Fruits apples
  • 3 Tbsp. Olive oil
  • 1/4 cup Apple cider
  • 1 Tbsp. Apple cider vinegar or seasoned rice vinegar
  • 1 tsp. Ginger, freshly grated

Nutritional Information:

Calories                     310

Protein                       6.8 g (9%)

Fat                            11.8 g (34%)

Carbohydrate              49 g (51%)    

Fibre                          6.8 g

Each serving counts as 1 serving of fruits and vegetables. Suitable for heart healthy, reduced fat and diabetic diets.

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  • STEP 1

    Cook wild rice and set aside to cool.

  • STEP 2

    In large bowl, combine spinach, cherries, pecans and both onions. Add cooled rice and toss well to combine.

  • STEP 3

    Prepare dressing: Combine all ingredients in small jar or plastic container and shake well to blend. Pour over salad and toss well to combine.

  • STEP 4

    Chop apples and toss into salad immediately to prevent browning. Refrigerate salad until serving.