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Wild Rice Pepper Salad Recipe

Wild Rice Pepper Salad Recipe

"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 YIELD:6 servings


  • 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


  • 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.

Nutritional Facts

3/4 cup: 206 calories, 7g fat (1g saturated fat), 1mg cholesterol, 357mg sodium, 32g carbohydrate (10g sugars, 3g fiber), 6g protein. Diabetic Exchanges: 1 starch, 1 vegetable, 1 fat, 1/2 fruit.

Reviews for Wild Rice Pepper Salad

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redpen User ID: 380194 56256
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."

HBcook User ID: 2966570 60812
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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