Source: Patricia Chuey, RD | Category: Diabetes-Friendly, Heart-Smart, Side Dishes

Crunchy Wild Rice Salad with Blackberry Dressing

Prepare the wild rice up to 2 days in advance to make quick work of this gorgeous salad. A perfect accompaniment to any grilled or roasted meat, also a lovely side in a packed lunch. Serve warm or cold.

Crunchy Wild Rice Salad with Blackberry Dressing


  • ½ cup wild rice 125 mL
  • 2 cups water 500 mL
  • ½ cup celery, diced 125 mL
  • ½ cup cucumber, diced 125 mL
  • ¼ cup green onion, chopped 60 mL
  • ½ cup fresh or frozen blackberries, divided 125 mL
  • 3 Tbsp red wine vinegar 45 mL
  • 1 ½ Tbsp canola oil 20 mL
  • 2 tsp granulated sugar 10 mL
  • ¼ tsp freshly ground pepper 1 mL
  • ¼ cup toasted pecans, chopped 60 mL 


  • 1. In a large saucepan, combine rice and water. Bring to a boil, cover, reduce heat and simmer for 60 minutes. Remove from heat with lid still on and allow to stand for 30-60 minutes until desired texture is achieved. Drain and cool.
  • 2. In a large bowl, combine rice, celery, cucumber and green onion.
  • 3. Prepare dressing: Whisk well or use blender to combine ¼ cup of the blackberries, red wine vinegar, canola oil, sugar and pepper.
  • 4. When ready to serve, in a large bowl or individual plates, place rice mixture on bottom, sprinkle with remaining ¼ cup blackberries, pecans and drizzle with dressing.


6 servings

serving size

½ cup (125 mL)

nutritional analysis

Per Serving

Total Fat7 g
Saturated Fat0.5 g
Cholesterol0 mg
Carbohydrates16 g
Fiber2 g
Sugars3 g
Protein3 g
Sodium10 mg
Potassium135 mg