Diabetes-Friendly Recipes

Wild Rice Salad


Servings: 24
Cook time:


  • 1 ½ Cups raw wild rice, washed
  • 6 Cups water
  • 4 Tbs olive oil
  • 1 Lb orzo
  • 3 Tbs fresh lemon juice
  • 6 scallions, white part and 2 inches (5 cm) green, chopped
  • ½ Tsp kosher salt (optional)
  • freshly grated pepper
  • 1 Cup toasted silvered almonds


  1. In a large pot, combine the rice with water and simmer, covered, for 40 to 45 minutes. Drain the rice well and transfer to a large salad bowl. Toss with half of the oil.
  2. In a large pot, cook the orzo in boiling water until al dente. Drain and add to the rice. Drizzle with rest of oil, and lemon juice. Add the scallions. (Can be made to this point and refrigerated 1 day before using.)
  3. Just before serving season with salt (if using) and pepper, and stir in the almonds.


Nutrition Information

Per 1/2 cup serving: 144 calories (25% calories from fat), 5 g protein, 4 g total fat (0.5 g saturated fat), 23 g carbohydrates, 1 g dietary fiber, 0 cholesterol, 3 mg sodium

Diabetic exchanges: 1 1/2 carbohydrate (bread/starch), 1/2 fat



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