A perfect accompaniment to any grilled or roasted meat, also a lovely side in a packed lunch


Prepare the wild rice up to two days in advance to make quick work of this gorgeous salad. Serve warm or cold.
Makes 6 servings
Cooking time: n/a


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


  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 attractively with dressing.


Carbohydrate exchange information
1 Carbohydrate Choice
1 Fat Choice

Yield: 6 servings Serving Size: ½ cup (125 mL)

Courtesy of www.canolainfo.org.

Nutritional Information

Per Serving
Calories 130
Total fat g
Saturated fat 0.5 g
Cholesterol 0 mg
Sodium 10 mg
Carbohydrates 16 g
Fiber 2 g
Protein g
Sugars 3 g
Potassium 135 mg

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