
Ingredients
6 ears sweet corn
husked (or 1 ½ cups frozen corn or canned corn
drained)
1 cup frozen blueberries
1 small cucumber
finely chopped
1/4 cup finely chopped red onion
1/4 cup chopped fresh cilantro
1 cup wild rice
cooked
1 jalapeno pepper
4 tablespoons lime juice
4 tablespoons olive oil
2 tablespoons honey or maple syrup
1/2 teaspoon ground cumin
1/2 teaspoon salt
Steps
In a large pot, bring salted water to a boil.Add corn. Cook covered for 5 minutes, or until tender. If using corn on the cob, remove corn from the cob after cooking.
In a serving bowl, combine corn, blueberries, cucumber, red onion, cilantro, wild rice, and jalapeno.
For dressing: in a screw-top jar, combine lime juice, oil, honey, cumin, and salt. Cover and shake well to combine. If you do not have a screw-top jar you can whisk ingredients in a small bowl.
Add dressing to salad and toss.
Nutrition Facts
Nutrients | Amount |
---|---|
Total Calories | 172 |
Total Fat | 8 g |
Saturated Fat | 1 g |
Cholesterol | 0 mg |
Sodium | 158 mg |
Carbohydrates | 26 g |
Dietary Fiber | 3 g |
Total Sugars | 11 g |
Added Sugars included | 4 g |
Protein | 3 g |
Vitamin D | 0 mcg |
Calcium | 12 mg |
Iron | 1 mg |
Potassium | 277 mg |
U.S. Department of Agriculture. MyPlate Kitchen Website. Corn, Blueberry, and Wild Rice Salad. Recipe source: Recipe adapted from First Nations Development Institute. Available at MyPlate.gov/MyPlateKitchen. Access date: 09-05-2024.