Wild Rice-Sweet Potato Salad with Pears

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

Yield: 8 servings (serving size: 1/2 cup)
Recipe from Cooking Light

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Nutritional Information

Amount per serving
  • Calories: 153
  • Calories from fat: 26%
  • Fat: 4.4g
  • Saturated fat: 0.6g
  • Monounsaturated fat: 1.6g
  • Polyunsaturated fat: 1.9g
  • Protein: 3.7g
  • Carbohydrate: 26.2g
  • Fiber: 2.5g
  • Cholesterol: 0.0mg
  • Iron: 1mg
  • Sodium: 298mg
  • Calcium: 28mg


  • Salad:
  • 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
  • Vinaigrette:
  • 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


  1. 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.
  2. Cook diced sweet potato in boiling water for 5 minutes or until tender. Drain and rinse with cold water; drain well. Set aside.
  3. 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.
  4. To prepare the vinaigrette, combine vinegar and remaining ingredients; stir well with a whisk. Pour over rice mixture, tossing to coat.
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