Wild Rice and Kale Salad Recipe

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This hearty and nutritious Wild Rice and Kale Salad combines earthy wild rice, nutrient-packed kale, and fresh vegetables with a tangy dressing. It’s a great side dish or light meal, perfect for meal prep or a healthy lunch.

Ingredients (Serves 4)

  • For the Salad:
    • 1 cup wild rice (uncooked)
    • 4 cups chopped kale (stems removed)
    • 1/2 cup shredded carrots
    • 1/4 cup red onion, thinly sliced
    • 1/4 cup dried cranberries (or raisins)
    • 1/4 cup roasted sunflower seeds or chopped nuts (optional)
    • 1/4 cup feta cheese or goat cheese (optional)
  • For the Dressing:
    • 3 tablespoons olive oil
    • 2 tablespoons apple cider vinegar or lemon juice
    • 1 tablespoon Dijon mustard
    • 1 teaspoon honey or maple syrup
    • 1 garlic clove, minced
    • Salt and pepper, to taste

Instructions

  1. Cook the Wild Rice:
    • Rinse the wild rice under cold water. In a medium saucepan, add the wild rice and 2 1/2 cups of water (or vegetable broth for more flavor). Bring to a boil, then reduce heat to low, cover, and simmer for 35-40 minutes, until the rice is tender and the liquid is absorbed.
    • Fluff the rice with a fork and let it cool to room temperature.
  2. Prepare the Kale:
    • While the rice is cooling, place the chopped kale in a large bowl. Drizzle with a little olive oil (1 teaspoon) and a pinch of salt. Massage the kale with your hands for 2-3 minutes until it softens and wilts slightly. This helps to reduce its bitterness.
  3. Make the Dressing:
    • In a small bowl or jar, whisk together olive oil, apple cider vinegar (or lemon juice), Dijon mustard, honey, minced garlic, salt, and pepper until well combined.
  4. Assemble the Salad:
    • Add the cooled wild rice to the kale. Toss in the shredded carrots, red onion, cranberries, and sunflower seeds or nuts (if using). Drizzle with the dressing and toss until everything is evenly coated.
  5. Serve:
    • Top with crumbled feta or goat cheese, if desired. Serve immediately, or refrigerate for up to 2-3 days.

Tips

  • Add Protein: For a complete meal, add grilled chicken, roasted chickpeas, or tofu.
  • Flavor Variations: Add roasted sweet potatoes or butternut squash for a heartier salad.
  • Make it Vegan: Omit the cheese or substitute with a vegan cheese alternative.

Enjoy this nutrient-packed, satisfying Wild Rice and Kale Salad as a refreshing side or light meal!

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