Corn and Wild Rice Salad with Sunflower Seeds

Prep Time
Cook Time
Ready In

Recipe: #40777

May 28, 2023

"You can add other salad ingredients that you like, including diced tomatoes, black beans, or chopped green onions. Cook time, in this recipes, is sitting in the refrigerator for 30 minutes."

Original is 4 servings


  • Serving Size: 1 (154.4 g)
  • Calories 314.9
  • Total Fat - 11.8 g
  • Saturated Fat - 1.5 g
  • Cholesterol - 0.1 mg
  • Sodium - 157.4 mg
  • Total Carbohydrate - 46.1 g
  • Dietary Fiber - 6 g
  • Sugars - 3.7 g
  • Protein - 11.2 g
  • Calcium - 41.2 mg
  • Iron - 2.3 mg
  • Vitamin C - 24 mg
  • Thiamin - 0.2 mg

Step by Step Method

Step 1

In a large mixing bowl, combine the cooked wild rice, corn kernels, diced red bell pepper, diced red onion, and chopped cilantro.

Step 2

In a small bowl, whisk together the lime juice, olive oil, ground cumin, chili powder, salt, and pepper to make the dressing.

Step 3

Pour the dressing over the rice and vegetable mixture. Toss well to coat all the ingredients evenly.

Step 4

Allow the salad to marinate in the refrigerator for at least 30 minutes to allow the flavors to meld together.

Step 5

Just before serving, sprinkle the roasted sunflower seeds over the salad and give it a gentle toss to incorporate them.

Step 6

Taste and adjust the seasoning if needed.


No special items needed.

2 Reviews


Great salad! I used green pepper and one tiny red jalapeño pepper. Pretty colors! Tasted great day 1 and even better day 2!


review by:
(13 Aug 2023)

Mia in Germany

Very yummy! I added tomato and omitted the cilantro, using parsley instead (I'm one of the "cilantro tastes like soap"- people). The sunflower seeds give a nice crunch. Thanks for sharing! made this for On The Road Again


review by:
(10 Aug 2023)

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