This Kale and Wild Rice Salad is a deliciously nutritious dish that combines the earthy flavors of wild rice with the freshness of kale. It’s perfect for a light lunch or as a side dish for dinner. The salad is enhanced with sweet cranberries, crunchy almonds, and a zesty lemon dressing that ties all the flavors together. Not only is it flavorful, but it’s also packed with vitamins and minerals, making it a healthy addition to your meal rotation.
Ingredients
- For the Salad:
- 1 cup wild rice
- 2 cups water or vegetable broth
- 4 cups kale, washed and chopped
- 1/2 cup dried cranberries
- 1/2 cup sliced almonds, toasted
- 1/4 cup red onion, finely chopped
- 1 apple, cored and diced (optional)
- For the Dressing:
- 1/4 cup olive oil
- 2 tablespoons lemon juice
- 1 tablespoon apple cider vinegar
- 1 tablespoon honey or maple syrup
- Salt and pepper to taste
Instructions
- Cook the Wild Rice:
- Rinse the wild rice under cold water.
- In a medium saucepan, combine the wild rice and water or vegetable broth. Bring to a boil, then reduce the heat to low, cover, and simmer for 40-45 minutes or until the rice is tender and the liquid is absorbed.
- Remove from heat and let it cool.
- Prepare the Kale:
- While the rice is cooking, remove the tough stems from the kale and chop the leaves into bite-sized pieces.
- In a large bowl, massage the kale with a pinch of salt for about 2-3 minutes until it becomes tender.
- Make the Dressing:
- In a small bowl, whisk together the olive oil, lemon juice, apple cider vinegar, honey (or maple syrup), salt, and pepper.
- Assemble the Salad:
- In the large bowl with the kale, add the cooled wild rice, dried cranberries, sliced almonds, red onion, and diced apple if using.
- Pour the dressing over the salad and toss until all ingredients are well combined.
- Serve:
- Let the salad sit for at least 10 minutes before serving to allow the flavors to meld. Serve chilled or at room temperature.
This Kale and Wild Rice Salad is perfect for meal prep and can be stored in the refrigerator for up to 3 days. Enjoy its hearty flavors and health benefits!
