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

Wild Rice Pepper Salad Recipe

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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."
TOTAL TIME: Prep: 10 min. Cook: 1 hour + chilling
MAKES:6 servings
TOTAL TIME: Prep: 10 min. Cook: 1 hour + chilling
MAKES: 6 servings

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

Nutritional Facts

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.

Directions

  1. 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.
Originally published as Wild Rice Pepper Salad in Light & Tasty June/July 2005, p27

Nutritional Facts

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.

Reviews for Wild Rice Pepper Salad

AVERAGE RATING
   (3)
RATING DISTRIBUTION
5 Star
 (3)
4 Star
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MY REVIEW
Reviewed Sep. 26, 2012

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.

MY REVIEW
Reviewed Jun. 23, 2009

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.

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