Wild Rice and Pine Nut Salad Recipe

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Wild Rice and Pine Nut Salad
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Ingredients
8
Count
Nutrition
334
Calories
Total time
90
Minutes
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Ingredients:

Directions:

  1. Cook the rice according to the package directions, discarding any spice packet. Spread the rice on a rimmed baking sheet or large plate and refrigerate until cool.
  2. Meanwhile, heat the oven to 350oF. Spread the pine nuts on a rimmed baking sheet and toast, tossing occasionally, until golden, 6-8 minutes.
  3. Place the rice in a large bowl and fold in the pine nuts, parsley, tarragon, oil, lemon juice, 1 teaspoon salt and 1/2 teaspoon pepper.
  4. The recipe says you can make the salad ahead without the parsley and tarragon up to 6 hours in advance; bring to room temperature and fold in the herbs before serving.
  5. When I made it, I made a double recipe and added 1 cup crumbled feta cheese and 1/2 cup diced kalamata olives. I also struggled with the instructions; I couldn’t decide if they meant 2 cups cooked wild and long-grain rice blend, or two cups uncooked (which would be more like 4 cups cooked), so I cooked up 2 cups of a blend I got at Lucky. When I looked at how much it was, I decided they meant 2 cups cooked, which is one reason I made a double recipe. I might have used a little more lemon juice than it called for.
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Nutrition Facts

Per ServingPer 100 g
Amount Per 1 Serving
Calories 333.99 Kcal (1398 kJ)
Calories from fat 156.68 Kcal
% Daily Value*
Total Fat 17.41g 27%
Cholesterol 8.34mg 3%
Sodium 174.93mg 7%
Potassium 231.96mg 5%
Total Carbs 38.55g 13%
Sugars 1.36g 5%
Dietary Fiber 2.48g 10%
Protein 6.63g 13%
Vitamin C 12mg 20%
Iron 1.8mg 10%
Calcium 79mg 8%
Amount Per 100 g
Calories 368.39 Kcal (1542 kJ)
Calories from fat 172.82 Kcal
% Daily Value*
Total Fat 19.2g 27%
Cholesterol 9.2mg 3%
Sodium 192.95mg 7%
Potassium 255.85mg 5%
Total Carbs 42.52g 13%
Sugars 1.5g 5%
Dietary Fiber 2.73g 10%
Protein 7.31g 13%
Vitamin C 13.2mg 20%
Iron 2mg 10%
Calcium 87.2mg 8%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

  • salty
  • savory
  • bitter
  • sweet
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Recipe Tags

Weightwatchers Points

  • 7.6
    Points
  • 9
    PointsPlus

Good Points

  • saturated fat free,
  • low cholesterol,
  • good source of fiber

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