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!
- Yield
- 8 servings
- Serving size
- 1 serving
- Rating
- 3.33 of 5 (6 ratings)
Food groups
- Fruit: 1/4 cups
- Vegetables: 3/4 cups
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
Directions
- Salad is best enjoyed if covered and refrigerated overnight or up to 24 hours.
Nutrition per serving
| Nutrient | Amount |
|---|---|
| Total Calories | 185.94 |
| Total Fat | 8.35 g |
| Saturated Fat | 1.38 g |
| Monounsaturated Fat | 5 g |
| Polyunsaturated Fat | 1 g |
| Linoleic Acid | 1 g |
| α-Linolenic Acid | 0.1 g |
| Omega 3 - EPA | 0 g |
| Omega 3 - DHA | 0 g |
| Cholesterol | 0 mg |
| Carbohydrates | 27.84 g |
| Dietary Fiber | 2.8 g |
| Total Sugars | 11.75 g |
| Added Sugars included | 4 g |
| Protein | 3.82 g |
| Calcium | 12 mg |
| Potassium | 313 mg |
| Sodium | 162.17 mg |
| Copper | 0 mg |
| Iron | 1 mg |
| Magnesium | 43 mg |
| Phosphorus | 101 mg |
| Selenium | 1 mg |
| Zinc | 1 mg |
| Vitamin A | 12 mcg |
| Vitamin B6 | 0.1 mg |
| Vitamin B12 | 0 mcg |
| Vitamin C | 11 mg |
| Vitamin D | 0 mcg |
| Vitamin E | 2 mg |
| Vitamin K | 11 mcg |
| Folate | 40 mcg |
| Thiamin | 0.1 mg |
| Riboflavin | 0.1 mg |
| Niacin | 2 mg |
| Choline | 24 mg |
Notes
This recipe contains one or more ingredients considered to be traditional or indigenous to Native American communities in certain regions across North America.
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Source
Recipe by: Recipe adapted from First Nations Development Institute
Published by: the U.S. Department of Agriculture (Center for Nutrition Policy and Promotion / SNAP-Ed) on MyPlate Kitchen at https://www.myplate.gov/recipes/corn-blueberry-and-wild-rice-salad. Federal works are public domain in the United States.