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Wild Rice Pepper Salad Recipe

Wild Rice Pepper Salad Recipe photo by Taste of Home

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"Over the years, I’ve made this chilled salad countless times," says Darlene Gibbon of Milnor, North Dakota. "Using leftover rice really cuts down kitchen work and helps clean out the refrigerator, too."

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Diabetic Friendly

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Wild Rice Pepper Salad Recipe

Prep: 10 min. Cook: 1 hour + chilling

Yield: 6 Servings

10 1 11

Ingredients

2/3 cup uncooked wild rice
3 cups water
1 cup chopped green pepper
1 cup chopped sweet red pepper
1 cup chopped sweet yellow pepper
1/2 cup sunflower kernels
1/3 cup chopped onion
1/3 cup raisins
1/2 cup fat-free Italian salad dressing

Directions

In a small saucepan, bring the rice and water to a boil. Reduce heat; cover and simmer for 1 hour or until rice is tender. Drain and place in a bowl. Refrigerate until chilled. Add the remaining ingredients; toss to coat. Yield: 6 servings.

Nutritional Analysis: 3/4 cup equals 206 calories, 7 g fat (1 g saturated fat), 1 mg cholesterol, 357 mg sodium, 32 g carbohydrate, 3 g fiber, 6 g protein. Diabetic Exchanges: 1 starch, 1 vegetable, 1 fat, 1/2 fruit.

Originally published as Wild Rice Pepper Salad in Light & Tasty June/July 2005, p27

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Reviews for Wild Rice Pepper Salad

Wild Rice Pepper Salad

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Reviewed on Sep. 26, 2012 by redpen

This has become my go-to salad. It's easy, tastes terrific, and stays well. I substituted dried cranberries for the raisins and like that even better.

Reviewed on Jun. 23, 2009 by HBcook

Very good and colorful recipe. I thought there was going to be too many peppers - not so. I was also leary of the raisins and you hardly notice they are in there. Next time I will experiment with the dressing. The Italian was a little harsh.