Wild rice is a tasty, nutritious ingredient (see tip, below). Blending it with Indian spices,
sweet currants and crunchy almonds makes a salad that’s ideal any time of year.
HANDS-ON TIME
5 minutes
TOTAL TIME
1 hour
MAKES
8 to 10 servings
INGREDIENTS
- 1 cup wild rice, rinsed and drained
- 1 tsp ground coriander
- 1 tsp ground cumin
- ½ tsp turmeric
- ½ tsp granulated sugar
- ¼ tsp cinnamon
- ¼ tsp salt
- ¼ tsp pepper
- ¼ cup vinegar
- ¼ cup olive oil
- 1 can (540 mL) lentils, drained and rinsed
- 1 cup diced red onion
- ½ cup chopped fresh parsley
- ¼ cup dried currants
- ½ cup sliced almonds, toasted
PREPARATION
- In small saucepan, bring 4 cups water and wild rice to boil
- Reduce heat, cover and simmer until most of the rice is split and tender, about 45 minutes
- Remove from heat; let stand, covered, for 5 minutes
- Drain rice and transfer to a large bowl
- In a separate large bowl, whisk together coriander, cumin, turmeric, sugar, cinnamon, salt and pepper
- Whisk in vinegar and oil
- Stir in rice, lentils, onion, parsley and currants
- (Make-ahead: Refrigerate in airtight container for up to 2 days)
- Stir in almonds just before serving.
NUTRITIONAL INFORMATION, PER EACH OF 10 SERVINGS: about 199 cal, 7 g pro, 8 g total
fat (1 g sat. fat), 26 g carb, 4 g fibre, 0 mg chol, 159 mg sodium, 316 mg potassium.
% RDI: 3% calcium, 18% iron, 3% vit A, 10% vit C, 44% folate.
TIP FROM THE TEST KITCHEN
There are good reasons to add wild rice to your menu
regularly. It is high in fibre and protein (with double that
of brown rice) and is a rich source of iron, thiamine,
riboflavin, niacin, calcium, phosphorus and carbohydrates.
It’s also naturally gluten-free, but make sure to check the
label on the package to ensure that your wild rice has
been processed in a gluten-free facility to prevent cross contamination with wheat or other gluten-containing grains
