Discover the Delectable Tale of Corn-Wild Rice Salad: A Nutrient-Packed Delight

Discover the Delectable Tale of Corn-Wild Rice Salad: A Nutrient-Packed Delight

Corn-Wild Rice Salad is a delightful dish that marries the flavors of nutty wild rice, sweet corn, juicy tomatoes, and savory onions. This refreshing salad has a rich history rooted in the culinary traditions of Native American cuisine. It has gained popularity over the years due to its unique blend of flavors, versatility, and the abundance of nutritional benefits it offers. In this blog post, we will explore the intriguing history behind Corn-Wild Rice Salad, its popularity, key ingredients, nutritional value, and provide creative serving ideas that will make it a star on your table.

The History of Corn-Wild Rice Salad

Corn and wild rice have been staple foods in the Americas for centuries. Indigenous peoples relied on these ingredients for their sustenance long before European colonization. Corn, with its vibrant golden kernels, was cultivated extensively, and its versatility made it a crucial part of their diet. Wild rice, a nutritious aquatic grain, was traditionally harvested in the Great Lakes region of the United States and Canada. Native American tribes harvested wild rice from shallow lakes and streams, integrating it into their cuisine.

The blending of corn and wild rice into a salad is a modern creation that pays homage to the cultural heritage of the region. By combining these two ingredients, we not only celebrate the traditional foods of Native American communities but also showcase the vibrant flavors and textures that come together in this remarkable dish.

Why Corn-Wild Rice Salad is Popular

Corn-Wild Rice Salad has gained popularity among food enthusiasts due to its remarkable flavor profile and versatility. The combination of nutty wild rice, sweet corn, tangy tomatoes, and savory onions creates a delightful symphony of tastes and textures in every bite. The addition of a zesty Dijon mustard and honey dressing elevates the flavors and ties all the ingredients together beautifully.

Moreover, the popularity of Corn-Wild Rice Salad can be attributed to its versatility. It can be served as a standalone light lunch, a refreshing side dish, or paired with grilled meats like chicken, steak, or fish. Its compatibility with roasted vegetables or a simple green salad also makes it an excellent accompaniment to a variety of meals.

Corn-Wild Rice Salad

This tangy Corn-Wild Rice Salad is a nutritious and refreshing dish that combines the flavors of wild rice, sweet corn, juicy tomatoes, and savory onions. Tossed with a zesty Dijon mustard and honey dressing, it’s the perfect addition to your summer menu.
Course Rice, Potatoes, and Beans, Salad
Prep Time 30 minutes
Cook Time 30 minutes
Servings 8
Author N. Jay Sorensen, MBA RDN


  • 2 cups water
  • 1 cup wild rice
  • 1 ½ cups corn kernels
  • ¾ cup chopped tomato
  • cup chopped red onion
  • 2 tablespoons chopped scallions
  • 1 tablespoon Dijon mustard
  • 1 tablespoon honey


  • In a large saucepan, bring 2 cups of water to a boil.
  • Stir in 1 cup of wild rice and return to a boil. Cover and simmer for 25 minutes or until the rice is tender.
  • Remove the saucepan from heat and let it rest, covered, for 10 minutes.
  • In a large mixing bowl, combine the cooked wild rice, corn, tomato, onion, and scallions. Mix well.
  • In a small bowl, whisk together 1 tablespoon of Dijon mustard and 1 tablespoon of honey.
  • Stir the mustard-honey mixture into the rice mixture.
  • Allow the salad to rest at room temperature for 1 hour before serving.


– This Corn-Wild Rice Salad is a delicious and healthy addition to your summer menu. It can be served as a light lunch or as a side dish for dinner.
– Pair it with grilled meats like chicken, steak, or fish, or serve alongside roasted vegetables or a simple green salad.
– The tangy Dijon mustard and honey dressing adds a refreshing kick to the salad.
Enjoy your delicious and nutritious Corn-Wild Rice Salad!

Key Ingredients and Nutritional Value

The key ingredients in Corn-Wild Rice Salad include wild rice, corn kernels, tomatoes, red onions, scallions, Dijon mustard, and honey. Each ingredient contributes to both the flavor and nutritional value of the salad.

Wild rice is a nutritional powerhouse, providing protein, fiber, and complex carbohydrates. It is also a good source of essential minerals such as magnesium, phosphorus, and potassium. Corn, on the other hand, adds a touch of sweetness and provides vitamin C, thiamin, and folate. Tomatoes contribute lycopene, an antioxidant known for its potential health benefits. Red onions and scallions bring their distinct flavors and provide additional nutrients like vitamin C and fiber.

This vibrant medley of ingredients results in a nutrient-dense salad that is low in fat and calories. It offers a well-rounded combination of macronutrients and essential vitamins and minerals, making it a wholesome addition to a balanced diet.

Creative Serving Ideas

Corn-Wild Rice Salad can be enjoyed in various ways, allowing you to experiment and cater to your personal preferences. Here are some creative serving ideas to inspire you:

  • Wrap it Up: Fill a tortilla wrap with Corn-Wild Rice Salad, avocado slices, and grilled chicken for a flavorful and satisfying lunch on the go.
  • Taco Topping: Use the salad as a delicious topping for tacos, adding a refreshing twist to traditional fillings. Try it with grilled shrimp, shredded lettuce, and a squeeze of lime.
  • Picnic Pleaser: Pack Corn-Wild Rice Salad in individual containers for a picnic. Pair it with crusty bread, cheese, and fresh fruit for a delightful outdoor meal.
  • Party Dip: Transform the salad into a dip by pulsing it in a food processor until coarsely chopped. Serve it with tortilla chips or vegetable crudités for a crowd-pleasing appetizer.
  • Mediterranean Twist: Add a Mediterranean flair by tossing the salad with crumbled feta cheese, Kalamata olives, and a drizzle of olive oil. Serve it alongside grilled lamb chops or falafel for a delightful fusion of flavors.

In Conclusion

Corn-Wild Rice Salad is a beloved dish with a fascinating history, irresistible flavors, and impressive nutritional benefits. Its popularity lies in its ability to satisfy both the taste buds and the desire for a wholesome meal. Whether enjoyed as a light lunch or a side dish, this salad offers a versatile and refreshing addition to any menu. Embrace the rich cultural heritage and celebrate the delightful flavors of the Great Lakes region with this timeless and nutritious salad.

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