Kale and Wild Rice Salad
User Reviews
5
Kale and Wild Rice Salad
Description
The Kale and Wild Rice Salad features a blend of cooked wild rice, a variety of leafy greens including kale, spinach, and power greens, and a mix of savory and sweet ingredients such as cooked chicken pieces, diced honeycrisp apple, toasted almonds, raisins, and crumbled feta cheese. The salad is brought together by a dressing made from olive oil, balsamic or red wine vinegar, lemon juice, honey, Dijon mustard, salt, pepper, and fresh cilantro. The preparation involves mixing the cooled rice with the greens and other salad ingredients, then lightly tossing with the blended dressing. The salad offers a range of textures: crunchy nuts and apple, tender greens, chewy raisins, and creamy cheese. It can be served immediately to retain freshness and crunch.
The recipe suggests variations such as using tri-color quinoa instead of wild rice, or substituting different greens either for all kale or all spinach. Chicken may come from rotisserie or be freshly cooked and seasoned as preferred. Almonds are lightly toasted to enhance their flavor. The dressing is intentionally light, but the quantity can be doubled for those who prefer more dressing per serving. Balsamic vinegar can be substituted with white balsamic or red wine vinegar depending on availability and taste preference.
This salad is well-suited for a nutritious lunch or light dinner, offering a balance of protein, grains, and vegetables with contrasting sweet and savory notes. The variety of fresh produce and nuts adds interest beyond a typical leafy green salad.
Ingredients
Salad:
- ¾ cup wild rice blend uncooked
- 6 ounces kale coarsely or finely chopped
- 6 ounces baby spinach
- 6 ounces power greens mix
- 2 to 3 to 3 cups chicken cooked, chopped; see note
- 1 medium apple honeycrisp, cored and diced
- ½ to 1 to 1 cup almond slivered, lightly toasted
- ½ to 1 to 1 cup raisin craisins or golden raisins
- ½ to 1 to 1 cup feta cheese crumbled
- ½ to 1 to 1 cup basil fresh, chopped; optional - if not in season, add a pinch of dried basil to the dressing
- 1 to 2 to 2 medium avocado diced
Dressing:
- ¼ cup olive oil
- 2 tablespoons balsamic vinegar or red wine vinegar; see note
- 2 tablespoons lemon juice fresh
- 2 teaspoons honey
- 1 teaspoon Dijon mustard
- ¼ teaspoon salt coarse, kosher salt
- black pepper pinch
- ¼ to ½ to ½ cup cilantro fresh
Instructions
- Cook the rice according to package directions. Drain (if needed) and set aside to cool to room temperature.
- For the dressing, combine all the ingredients in a blender and process until smooth and well-combined. Season to taste with additional salt and pepper, if needed. Set aside.
- Assemble the salad by placing the greens in the bottom of a large serving bowl or on a platter. Top with rice, chicken, apples, almonds, craisins, feta, basil (if using), and avocados.
- Drizzle dressing over salad and toss lightly to combine. Serve immediately.
Notes
- If you prefer a more heavily dressed salad, consider doubling the dressing recipe.
- You can substitute tri-color quinoa for the wild rice blend as an alternative grain.
- Use all chopped kale or all spinach if desired; power greens mix adds variety in texture and flavor.
- Rotisserie chicken works well, or season and cook chicken tenders by grilling, air frying, or stovetop.
- Lightly toasting almonds intensifies their crunch and flavor; a microwave method can be used for ease.
- Balsamic vinegar variations, including white or red wine vinegar, are acceptable in the dressing.
Nutrition Information
Show DetailsNutrition Facts
Serving: 8servings
Amount Per Serving
Calories kcal
% Daily Value*
| Serving | 1 serving | |
| Calories | 296kcal | 15% |
| Carbohydrates | 22g | 7% |
| Protein | 16g | 32% |
| Fat | 17g | 26% |
| Saturated Fat | 4g | 20% |
| Cholesterol | 38mg | 13% |
| Sodium | 225mg | 9% |
| Fiber | 4g | 16% |
| Sugar | 5g | 10% |
* Percent Daily Values are based on a 2,000 calorie diet.
User Reviews
Overall Rating
5
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