0 from 15 votes
Kale and Wild Rice Salad Recipe
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.
Additional Time
20 mins
Total Time
20 mins
Servings: 3 cups salad
Calories: 316 kcal
Course:
Salad
Cuisine:
North American
Ingredients
- 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
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.
Cup of Yum
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
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
% 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% |
* Percent Daily Values are based on a 2,000 calorie diet.