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Corn, Blueberry, and Wild Rice Salad

This savory dish features wild rice and blueberries, a fun way to add flavor and color to any salad!

  • 8 Servings
  • $6.00 - $8.99

Ingredients

  • 6 ears sweet corn, husked (or 1 1/2 cups frozen corn or canned corn, drained)
  • 1 cup frozen blueberries
  • 1 small cucumber, finely chopped
  • 1/4 cup finely chopped red onion
  • 1/4 cup chopped fresh cilantro
  • 1 cup wild rice, cooked
  • 1 jalapeno pepper
  • 4 tablespoons lime juice
  • 4 tablespoons olive oil
  • 2 tablespoons honey or maple syrup
  • 1/2 teaspoon ground cumin
  • 1/2 teaspoon salt

Steps

1

Wash hands with soap and water.

2

In a large pot, bring salted water to a boil. Add corn. Cook covered for 5 minutes, or until tender. If using corn on the cob, remove corn from the cob after cooking.

3

In a serving bowl, combine corn, blueberries, cucumber, red onion, cilantro, wild rice, and jalapeno.

4

For dressing: In a screw-top jar, combine lime juice, oil, honey, cumin, and salt. Cover and shake well to combine. If you do not have a screw-top jar you can whisk ingredients in a small bowl.

5

Add dressing to salad and toss.

Ingredients

Serving Size:

NutrientsAmount
Total Calories172
Total Fat8 g
Saturated Fat1 g
Monounsaturated Fat5 g
Polyunsaturated Fat1 g
Linoleic Acid1 g
α-Linolenic Acid0.1 g
Omega 3 - EPA0 mg
Omega 3 - DHA0 mg
Cholesterol0 mg
Carbohydrates26 g
Dietary Fiber3 g
Total Sugars11 g
Added Sugars included4 g
Protein3 g
Minerals
Calcium12 mg
Potassium277 mg
Sodium158 mg
Copper96 mcg
Iron1 mg
Magnesium38 mg
Phosphorus88 mg
Selenium1 mcg
Zinc1 mg
Vitamins
Vitamin A10 mcg RAE
Vitamin B60.1 mg
Vitamin B120 mg
Vitamin C12 mg
Vitamin D0 mcg
Vitamin E1 mg
Vitamin K11 mcg
Folate41 mcg DFE
Thiamin0.1 mg
Riboflavin0.1 mg
Niacin2 mg
Choline21 mg

Source:

  • Recipe adapted from First Nations Development Institute