Healthy Dinner Recipes

Wild Rice Salad with Smoked Salmon and Figs

You'll love this hearty protein-packed smoked salmon salad with a deeply satisfying flavor.

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Sweet, juicy figs are packed with vitamins, minerals and fiber, making them delicious healthy ingredient. Try this hearty salad after a long run or heavy workout; you’ll reap the benefits of energizing carbohydrates, healthy fats and muscle-building protein.

Ready in approximately 1 hour | Makes 4 servings


  • 1/2 cup wild rice or wild rice blend
  • 2 tbsp fresh lemon juice
  • 1 tbsp olive oil
  • 1 tbsp grainy Dijon mustard
  • 2 tsp pure maple syrup
  • 1 tsp paprika
  • 1/4 tsp pepper
  • 8 dried Black Mission figs, chopped
  • 1/2 cup red pepper, diced
  • 1/2 cup frozen green peas (thawed)
  • 1/3 cup chopped fresh dill
  • 1/3 cup chopped fresh mint
  • 3oz smoked salmon, thinly sliced


  1. Cook rice according to package directions. Cool and set aside.
  2. Whisk together lemon juice, oil, mustard, maple syrup, paprika and pepper.
  3. Toss dressing with cooled rice, figs, peppers, peas, dill, mint and smoked salmon. Serve.

Nutrients per serving: Total Calories: 250, Total Fats: 7g, Saturated Fat: 1g, Trans Fat: 0g, Cholesterol: 35mg, Sodium: 110mg, Total Carbohydrates: 33g, Dietary Fiber: 4g, Sugars: 13g, Protein: 18g, Iron: 1.5mg