Wild Rice Salad with Corn and Fresh Herbs

A great recipe for both adults and kids to enjoy.  It's very versatile as a side salad, for picnics and also for a leftover lunch the next day.

Yields4 Servings
Prep Time10 minsCook Time15 minsTotal Time25 mins
 1/2 Cup uncooked wild rice
 1/2 Cup uncooked basmati rice
 Corn kernels from 1 cob (or 130g tinned)
 1/4 Cup cooked peas
 1 Stalk celery, finely chopped
 2 Tbsp. dried cranberries or currants
 1 Tbsp. pine nuts or pumpkin seeds
 1/4 Cup fresh parsley, finely chopped
 1 bunch fresh chives, chopped
1

Cook rice according to instructions on the packet and let cool

2

Cut the kernels from the cob, or if using tinned corn, drain the kernels

3

Grill fresh kernels if desired

4

Once the rice has cooled, add the remaining ingredients and mix together

5

Dress with our EVOO, Dijon and white balsamic dressing

Nutrition Facts

Servings 4


Amount Per Serving
Calories 270
% Daily Value *
Total Fat 2.81g5%
Saturated Fat 0.60g3%
Sodium 22.54mg1%
Total Carbohydrate 49.10g17%
Dietary Fiber 4.79g20%
Sugars 7.71g
Protein 9.03g19%

Vitamin A 6.15%
Vitamin C 17.91%
Calcium 3.74%
Iron 11.28%
Vitamin B12 0.0%
Iodine 0.50%
Magnesium 25.29%
Zinc 30.50%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.

We have used this recipe in our kids cooking classes with great success.  The kids love it so get them in the kitchen with you to help cook it and watch them gobble it up.

You can dry roast the pine nuts in a frying pan for a couple of minutes until golden brown for extra flavour.

You can also char grill the fresh corn kernels for extra flavour.

Cooked and cooled rice is a resistant starch which is beneficial for gut health.

 

 

Ingredients

 1/2 Cup uncooked wild rice
 1/2 Cup uncooked basmati rice
 Corn kernels from 1 cob (or 130g tinned)
 1/4 Cup cooked peas
 1 Stalk celery, finely chopped
 2 Tbsp. dried cranberries or currants
 1 Tbsp. pine nuts or pumpkin seeds
 1/4 Cup fresh parsley, finely chopped
 1 bunch fresh chives, chopped

Directions

1

Cook rice according to instructions on the packet and let cool

2

Cut the kernels from the cob, or if using tinned corn, drain the kernels

3

Grill fresh kernels if desired

4

Once the rice has cooled, add the remaining ingredients and mix together

5

Dress with our EVOO, Dijon and white balsamic dressing

Wild Rice Salad with Corn and Fresh Herbs

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Gastric conditions and diseases are our specialty and we consult with many clients who have suffered for years or decades and sometime their whole life with debilitating symptoms.  Migraines, persistent cough, skin conditions, nerve and pain sensitivity and many other symptoms can be related to diet and food chemicals.  Many of our clients experience relief from symptoms within two weeks following our advice.

However, we see a range of clients ranging in age from toddlers to people in their 90’s for all dietary related health conditions including bariatric surgery, children’s dietary issues, weight loss, diabetes and so much more.

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We share our knowledge and our personal stories to inspire, educate, and motivate you, and show you that being healthy can be simple and fun.

Lisa
Nutrition Facts

Servings 4


Amount Per Serving
Calories 270
% Daily Value *
Total Fat 2.81g5%
Saturated Fat 0.60g3%
Sodium 22.54mg1%
Total Carbohydrate 49.10g17%
Dietary Fiber 4.79g20%
Sugars 7.71g
Protein 9.03g19%

Vitamin A 6.15%
Vitamin C 17.91%
Calcium 3.74%
Iron 11.28%
Vitamin B12 0.0%
Iodine 0.50%
Magnesium 25.29%
Zinc 30.50%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.

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