
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
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:
Nutrients | Amount |
---|---|
Total Calories | 172 |
Total Fat | 8 g |
Saturated Fat | 1 g |
Monounsaturated Fat | 5 g |
Polyunsaturated Fat | 1 g |
Linoleic Acid | 1 g |
α-Linolenic Acid | 0.1 g |
Omega 3 - EPA | 0 mg |
Omega 3 - DHA | 0 mg |
Cholesterol | 0 mg |
Carbohydrates | 26 g |
Dietary Fiber | 3 g |
Total Sugars | 11 g |
Added Sugars included | 4 g |
Protein | 3 g |
Minerals | |
Calcium | 12 mg |
Potassium | 277 mg |
Sodium | 158 mg |
Copper | 96 mcg |
Iron | 1 mg |
Magnesium | 38 mg |
Phosphorus | 88 mg |
Selenium | 1 mcg |
Zinc | 1 mg |
Vitamins | |
Vitamin A | 10 mcg RAE |
Vitamin B6 | 0.1 mg |
Vitamin B12 | 0 mg |
Vitamin C | 12 mg |
Vitamin D | 0 mcg |
Vitamin E | 1 mg |
Vitamin K | 11 mcg |
Folate | 41 mcg DFE |
Thiamin | 0.1 mg |
Riboflavin | 0.1 mg |
Niacin | 2 mg |
Choline | 21 mg |
Source:
- Recipe adapted from First Nations Development Institute