Wild Rice Apple Salad Recipe
Wild Rice Apple Salad Recipe photo by Taste of Home

Wild Rice Apple Salad Recipe

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You're in for a treat if you've never tasted wild rice from Minnesota! Wild rice is actually a cereal grain that's full of fiber and minerals. It's not only healthful, but delicious-especially when prepared in this dish.
TOTAL TIME: Prep: 20 min. Cook: 35 min. + chilling
MAKES:6-8 servings
Diabetic Exchange Test Kitchen Approved
TOTAL TIME: Prep: 20 min. Cook: 35 min. + chilling
MAKES: 6-8 servings


  • 2 cups water
  • 2/3 cup wild rice
  • 2 medium tart apples, chopped
  • 2 celery ribs, sliced
  • 2 tablespoons brown sugar
  • 1 tablespoon lemon juice
  • 1/2 cup reduced-fat plain yogurt
  • 1/2 cup reduced-fat mayonnaise

Nutritional Facts

Diabetic Exchanges: One serving equals 1 bread 1 fruit 1 fat; also, 198 calories, 140 mg sodium, 7 mg cholesterol, 32 gm carbohydrate, 3 gm protein, 7 gm fat.


  1. In a large saucepan, bring the water and rice to a boil. Reduce heat; cover and simmer for 45-60 minutes or until rice is tender. Fluff with a fork. Drain if necessary.
  2. In a large bowl, combine the rice, apples, celery, brown sugar and lemon juice. Combine the dressing ingredients; pour over rice mixture; toss to coat. Cover and refrigerate for at least 2 hours before serving. Yield: 6-8 servings.
Originally published as Wild Rice Salad in Country August/September 1990, p51

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Reviewed Apr. 27, 2010

"Love this salad. Had it at a brunch, had to have the recipe. But my friend had used sour cream in place of the yogurt. I like it,not crazy about yogurt. making this salad for the week-end.."

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