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Wild Rice-Sweet Potato Salad with Pears Recipe

Wild Rice-Sweet Potato Salad with Pears Recipe

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Ingredients

Count

Nutrition

172

Calories

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Ingredients:

Serving

2 cups water
1 cup uncooked wild rice
1 cup diced peeled sweet potato
1 1/3 cups peeled bartlett pear, cored and 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

Directions:

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

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	171.51 Kcal (718 kJ)
Calories from fat	40.87 Kcal
		% Daily Value*
Total Fat	4.54g	7%
Sodium	303.5mg	13%
Potassium	166.83mg	4%
Total Carbs	29.61g	10%
Sugars	5.44g	22%
Dietary Fiber	2.09g	8%
Protein	2.45g	5%
Vitamin C	28.6mg	48%
Vitamin A	0.8mg	25%
Iron	11.5mg	64%
Calcium	39.1mg	4%

Amount Per 100 g
Calories	97.78 Kcal (409 kJ)
Calories from fat	23.3 Kcal
		% Daily Value*
Total Fat	2.59g	7%
Sodium	173.02mg	13%
Potassium	95.11mg	4%
Total Carbs	16.88g	10%
Sugars	3.1g	22%
Dietary Fiber	1.19g	8%
Protein	1.4g	5%
Vitamin C	16.3mg	48%
Vitamin A	0.4mg	25%
Iron	6.6mg	64%
Calcium	22.3mg	4%

* 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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