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Wild Rice Waldorf Salad

Wild Rice Waldorf Salad recipe image
This Wild Rice Waldorf Salad reimagines the traditional dish by swapping heavy pasta or lettuce for nutty, chewy wild rice. The combination of crisp green apples, juicy seedless grapes, and crunchy celery provides a delightful textural contrast. A light dressing made from lowfat yogurt and mayonnaise binds the flavors together without weighing down the dish. It is a vibrant, fresh salad that holds up well at picnics or as a satisfying lunch. The earthy tone of the wild rice complements the sweet fruit perfectly, making it an ideal vegetarian side dish for potlucks, summer gatherings, or a healthy weekday meal. Serve it chilled for the best flavor and texture.
Cuisine:
Courses:
Difficulty: Intermediate
Servings: 4
Calories: 223.5
Dietary: Diabetic, Gluten-free, Vegetarian
Description
This Wild Rice Waldorf Salad reimagines the traditional dish by swapping heavy pasta or lettuce for nutty, chewy wild rice. The combination of crisp green apples, juicy seedless grapes, and crunchy celery provides a delightful textural contrast. A light dressing made from lowfat yogurt and mayonnaise binds the flavors together without weighing down the dish. It is a vibrant, fresh salad that holds up well at picnics or as a satisfying lunch. The earthy tone of the wild rice complements the sweet fruit perfectly, making it an ideal vegetarian side dish for potlucks, summer gatherings, or a healthy weekday meal. Serve it chilled for the best flavor and texture.
Ingredients
  • 1 cup Wild rice, cooked
  • 1 Apple, chopped
  • 1 cup Seedless grapes
  • 1 cup Chopped celery
  • 2 tablespoon Mayonnaise
  • 1 tablespoon Plain lowfat yogurt
  • 2 tablespoon Chopped dry roasted peanuts
Directions
  1. 1
    Ensure the wild rice is fully cooked and cooled to room temperature.
  2. 2
    Wash and chop the apple into bite-sized pieces.
  3. 3
    Wash and halve the seedless grapes.
  4. 4
    Dice the celery stalks into small, uniform pieces.
  5. 5
    In a large mixing bowl, combine the cooked wild rice, chopped apple, grapes, and celery.
  6. 6
    In a small separate bowl, whisk together the mayonnaise and plain lowfat yogurt until smooth.
  7. 7
    Pour the yogurt-mayonnaise dressing over the rice and fruit mixture.
  8. 8
    Gently toss all ingredients together until evenly coated with the dressing.
  9. 9
    Sprinkle the chopped dry roasted peanuts over the top.
  10. 10
    Serve immediately or chill in the refrigerator for 30 minutes before serving.

Nutrition Facts

Servings 4

Amount Per Serving
Calories 223.5kcal
% Daily Value *
Total Fat 9.7g15%
Saturated Fat 1.3g7%
Cholesterol 1.1mg1%
Sodium 56.1mg3%
Total Carbohydrate 30.9g11%
Dietary Fiber 2.4g10%
Sugars 11.0g
Protein 4.7g10%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.

Keywords: wild rice, waldorf salad, apple, grapes, celery, vegetarian, healthy salad, yogurt dressing, picnic food, lunch ideas, grain bowl, diabetic friendly, side dish, summer salad, fruit salad, gluten free, easy recipe, light meal, nutritious, fresh ingredients
Read it online: https://www.chefs-mate.com/recipe/wild-rice-waldorf-salad/