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The Washington Post

Wild Rice, Peach and Avocado Salad

Wild Rice, Peach and Avocado Salad 6.000

Astrid Ricken for The Washington Post

Nourish Jun 29, 2011

Editor's note: This is the fourth and last in a weekly series of healthful recipes featuring whole grains.

Wild rice can come on pretty strong. Often categorized as a grain, it’s a full-flavored grass seed that people tend to treat as a fancy rice. It’s best paired with ingredients that add depth and interest; here, that includes peaches, lime, mint and avocado. The combination is fresh, flavorful and summery.

Be sure to use ripe peaches. Here's how I peel them: Cut the fruit in half and discard the pits. Place the halves skin side down on a hot grill grate. Cover and cook for 2 to 4 minutes, until the skins start to contract. Transfer to a plate; the skins should slip off easily.


Servings: 6

Yield: Makes 3 cups

Ingredients
  • 1 1/2 cups water
  • 1/2 cup uncooked wild rice
  • Salt
  • 2 tablespoons chopped fresh mint
  • 2 tablespoons white wine vinegar
  • Freshly squeezed juice of 2 limes
  • 1 tablespoon olive oil
  • 2 teaspoons sugar, or to taste
  • Freshly ground black pepper
  • 2 ripe peaches (about 5 ounces), cut into 1/2-inch dice
  • Flesh of 1 ripe avocado (about 5 ounces), cut into 1/2-inch dice
  • 2 tablespoons finely chopped scallions, white and light-green parts only (from 1 or 2 scallions)

Directions

Bring the water to a boil in a small pot over medium-high heat. Add the wild rice and 1/8 teaspoon salt. Cover, and reduce the heat to medium or medium-low, so the water maintains a low boil. Cook for 50 to 60 minutes, stirring once or twice, until the rice is tender. Drain, if needed, and cool.

Whisk together the mint, vinegar, lime juice, oil, sugar and salt and pepper to taste in a large bowl. Add the cooled rice, peaches, avocado and scallions; toss gently to combine. Taste and adjust the sugar and seasoning as needed.

Serve immediately, or cover and refrigerate for no more than 8 hours (for optimum appearance).


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Recipe Source

From Nourish columnist Stephanie Witt Sedgwick.

Tested by Stephanie Witt Sedgwick.

E-mail questions to the Food Section.

E-mail questions to the Food Section at food@washpost.com.

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Nutritional Facts

Calories per 1/2-cup serving: 150


% Daily Values*

Total Fat: 8g 12%

Saturated Fat: 2g 10%

Cholesterol: 0mg 0%

Sodium: 50mg 2%

Total Carbohydrates: 20g 7%

Dietary Fiber: 4g 16%

Sugar: 6g

Protein: 4g


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

Total Fat: Less than 65g

Saturated Fat: Less than 20g

Cholesterol: Less than 300mg

Sodium: Less than 2,400mg

Total Carbohydrates: 300g

Dietary Fiber: 25g

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