Wild Rice-Sweet Potato Salad with Pears

This innovative match-up of unexpected ingredients is even more terrific served with ham or pork.


8 servings (serving size: 1/2 cup)

Recipe from

Cooking Light

Nutritional Information

Calories 153
Caloriesfromfat 26 %
Fat 4.4 g
Satfat 0.6 g
Monofat 1.6 g
Polyfat 1.9 g
Protein 3.7 g
Carbohydrate 26.2 g
Fiber 2.5 g
Cholesterol 0.0 mg
Iron 1 mg
Sodium 298 mg
Calcium 28 mg


2 cups water
1 cup uncooked wild rice
1 cup diced peeled sweet potato
1 1/3 cups peeled Bartlett pear, cored and diced (about 2 pears)
1/2 teaspoon fresh lemon juice
1 cup diced yellow bell pepper (about 1 pepper)
1/4 cup sliced green onions
1 tablespoon toasted sesame seeds
1 teaspoon salt
3 tablespoons cider vinegar
3 tablespoons apple cider
2 tablespoons dark sesame oil
1 tablespoon thawed orange juice concentrate
1/2 teaspoon dried rubbed sage
1 garlic clove, minced


To prepare the salad, bring water to a boil in a medium saucepan. Add wild rice; cover, reduce heat, and simmer 1 hour or until tender. Set aside.

Cook diced sweet potato in boiling water for 5 minutes or until tender. Drain and rinse with cold water; drain well. Set aside.

Combine pear and lemon juice in a large bowl, and toss to coat. Add the cooked wild rice, sweet potato, bell pepper, green onions, sesame seeds, and salt; toss well.

To prepare the vinaigrette, combine vinegar and remaining ingredients; stir well with a whisk. Pour over rice mixture, tossing to coat.

Chef Kevin Cullen,

Goodfellow's, Minneapolis, MN,

Cooking Light

October 2000
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