Apple Rice Salad with Sunflower Seeds Recipe

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The possibilities for this salad are endless! Try wild or brown rice instead of white; scallions instead of sweet onions; or a four-ounce jar of pimentos instead of red bell pepper. —Diann Mayer, Austin, Texas
TOTAL TIME: Prep/Total Time: 25 min.
MAKES:6 servings
TOTAL TIME: Prep/Total Time: 25 min.
MAKES: 6 servings


  • 3 cups cooked long grain rice, cooled
  • 1 medium apple, chopped
  • 1/2 cup chopped sweet red pepper
  • 1/2 cup chopped carrot
  • 1/3 cup unsalted sunflower kernels
  • 1/3 cup finely chopped sweet onion
  • 5 pitted dates, chopped
  • 2 tablespoons minced fresh parsley
  • 1/3 cup apple cider or juice
  • 1 tablespoon lemon juice
  • 1 tablespoon olive oil
  • 1 teaspoon salt-free seasoning blend
  • 1/2 teaspoon salt
  • 1/4 teaspoon pepper

Nutritional Facts

3/4 cup: 215 calories, 6g fat (1g saturated fat), 0 cholesterol, 208mg sodium, 37g carbohydrate (10g sugars, 3g fiber), 4g protein. Diabetic Exchanges: 2-1/2 starch, 1 fat.


  1. In a large bowl, combine the first eight ingredients. In a small bowl, whisk dressing ingredients until blended. Pour over salad and toss to coat. Yield: 6 servings.
Originally published as Apple Rice Salad with Sunflower Seeds in Taste of Home's Holiday & Celebrations Cookbook Annual 2014, p1-28

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