Piquant Turkey-Wild Rice Salad (No Mayo)

Total Time
Prep 15 mins
Cook 0 mins

Here's a healthy recipe for turkey salad. I like it because the sodium content is fairly low. If you, too, are trying to reduce sodium, be sure to read the label on the mustard as there is considerable variability in sodium levels between brands. I admit that I prefer a mixture of breast meat and dark meat, but stick to breast meat if you want the lowest fat content. Sometimes I substitute raw snow peas, trimmed and halved, or cooked frozen peas for the beans (snow peas add crunch). Use a good quality balsamic vinegar and olive oil. You can use left-overs for the grains. Preparation time does not include the time it takes to cook the grains which can be up to 3/4 hour.

Ingredients Nutrition

  • 1 cup wild rice, cooked and rinsed with cold water
  • 1 cup barley, cooked and rinsed with cold water
  • 2 12-3 cups cooked turkey, chopped
  • 1 small onion, chopped
  • 2 cups cooked green beans, cut into 1 inch lengths
  • 1 medium bell pepper, chopped (any color)
  • 2 tablespoons fresh parsley, finely chopped
  • black pepper, to taste
  • dressing

  • 2 tablespoons honey mustard
  • 14 cup balsamic vinegar
  • 13 cup olive oil


  1. Mix together the rice and barley in a large salad bowl.
  2. Toss with the turkey, onion, beans, parsley and pepper.
  3. Shake the dressing ingredients in a covered jar and toss with the salad to coat.
  4. Serve immediately or refrigerate until serving.
Most Helpful

I've made something similar-using a prepared raspberry dressing (Annie's Naturals-low sodium&low cal, but yummy) and a brown/wild rice mix. A great use for leftover turkey, esp if you've cooked a turkey on the barbeque.

Carolyn #2 August 24, 2007

Loved it. Were half stars available, this would be a 4 1/5. The texture combination of the wild rice and barley just worked so well together. I used red onion in lieu of white as well as some beby carrots to give this a splash of color. The dressing was really good, though I cut the oil a bit to make it consistent with the WW Core program. A little tangy and a little sweet without overpowering the flavors of the salad. The dish was particularly tasty after letting it rest on the counter some -- 5-10 minutes -- after chilling it. Looking forward to trying this with other vegetable combinations including switching to red or yellow peppers. Thanks!

justcallmetoni August 28, 2006