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UW Health SMPH
American Family Children's Hospital

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Wild Rice with Cranberries and Almonds

Cook the rice ahead and put this together in minutes. It is attractive, so tasty and yet high in fiber and cancer-fighting phytonutrients. A bonus is that it keeps for more that a week in the refrigerator.



1-1/4 cups uncooked wild rice* or brown rice
1 cup dried cranberries or cherries
1 cup diced green onions
1 large red apple, cored and chopped
1 cup almonds or other nuts of your choice, coarsely chopped

1/4 cup white wine vinegar
1/2 teaspoon thyme
1/2 teaspoon rosemary
2 tablespoons honey
1 tablespoon brown mustard
1/3 cup olive oil
salt and pepper to taste

Wild Rice with Cranberries and AlmondsDirections


In a large sauce pan, cook wild rice in boiling salted water for 40-50 minutes or until tender. Drain well. Chill rice and refrigerate until ready to assemble salad. In a large bowl, combine rice, cranberries, and onions. Set nuts and apple aside.


In a small bowl or jar, combine dressing ingredients. Cover and shake or mix with hand held blender. Pour over rice mixture. Cover and refrigerate.

When ready to serve, add chopped apple and almonds.


* Note: If using wild rice, wash it well before cooking.


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Serves 10


Nutritional Information per serving:

  • Calories 275
  • Fat, gm. 13
  • Protein, gm. 5
  • Carbs, gm. 35
  • Cholesterol, mg. 0
  • Fiber, gm. 3.0