Kale and Wild Rice Salad Recipe

Name: Kale and Wild Rice Salad Recipe
Total time: 20 min
Yield: 3 cups salad
Ingredients: 1/2 cup wild rice blend; 4 cups kale leaves; 2 tbsp olive oil; 1 slice stale* crusty bread (use a heel if you have it!); 1/2 cup grated Parmesan cheese; Juice of one half a lemon; 1/4 tsp sea salt; 1/4 teaspoon ground black pepper

User Reviews

4.6

15 reviews

Excellent

Additional Time
20 mins
Total Time
20 mins
Servings
3 cups salad
Calories
316 kcal
Course
Salad
Cuisine
North American

Kale and Wild Rice Salad Recipe

Farrah Baldwin

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You’ll love how fast this Kale and Wild Rice Salad comes together. Just 20 minutes, and you’ve got a dish packed with wild rice, Parmesan, crunchy breadcrumbs, and a refreshing lemon dressing.

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Ingredients

Servings

1/2 cup wild rice blend rinsed
4 cups kale leaves chopped and stems removed
2 tbsp olive oil divided
1 slice stale* crusty bread (use a heel if you have it!) See the notes below on how to make stale bread.
1/2 cup grated Parmesan cheese
Juice of one half a lemon
1/4 tsp sea salt
1/4 teaspoon ground black pepper

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Instructions

Place the rinsed wild rice along with two cups of water in a saucepan set over medium heat. Cook until tender, about 10 to 12 minutes; drain off excess water and set aside to cool.
Meanwhile, place the kale in a large mixing bowl and drizzle with one tablespoon of olive oil. Use your hands to massage the oil into the kale for 2 to 3 minutes, until saturated and dark in color. Set aside.
Place the stale bread in a food processor or blender and pulse into crumbs. Heat the remaining tablespoon of olive oil in a small pan over medium heat. Add the breadcrumbs and cook, stirring frequently, for 2 to 3 minutes, until golden brown and toasted.
Add the cooked rice, grated cheese, lemon juice, salt, and pepper to the mixing bowl and toss together with the kale.
Transfer the salad to a serving dish, top with the toasted breadcrumbs, and serve.

Notes

*If you don't have stale bread, place a piece of fresh bread in a 350-degree oven for about 10 minutes until it is dry and slightly hard.
To store the Kale and Wild Rice Salad, place it in an airtight container in the fridge, where it will stay fresh for up to 3 days. I don’t recommend freezing, as the kale can get mushy.
This salad is best enjoyed cold or at room temperature, but if you prefer it warm, you can gently heat the rice separately before mixing it back with the kale and other ingredients.

Nutrition Information

Show Details

Serving 1serving Calories 316kcal (16%) Carbohydrates 34g (11%) Protein 12g (24%) Fat 15g (23%) Saturated Fat 4g (20%) Polyunsaturated Fat 2g Monounsaturated Fat 8g Cholesterol 15mg (5%) Sodium 631mg (26%) Potassium 269mg (8%) Fiber 3g (12%) Sugar 2g (4%) Vitamin A 2947IU (59%) Vitamin C 26mg (29%) Calcium 236mg (24%) Iron 2mg (11%)

Nutrition Facts

Serving: 3cups salad

Amount Per Serving

Calories 316 kcal

% Daily Value*

Serving	1serving
Calories	316kcal	16%
Carbohydrates	34g	11%
Protein	12g	24%
Fat	15g	23%
Saturated Fat	4g	20%
Polyunsaturated Fat	2g	12%
Monounsaturated Fat	8g	40%
Cholesterol	15mg	5%
Sodium	631mg	26%
Potassium	269mg	6%
Fiber	3g	12%
Sugar	2g	4%
Vitamin A	2947IU	59%
Vitamin C	26mg	29%
Calcium	236mg	24%
Iron	2mg	11%