If you’re searching for a vibrant, nutritious dish that’s perfect for any occasion, look no further than this Kale and Wild Rice Salad. Packed with wholesome ingredients, this salad combines the earthy flavors of wild rice with the crispness of fresh kale, creating a delightful balance that’s both satisfying and nourishing. Whether you’re serving it as a side or making it the star of your meal, this salad is sure to impress with its textures and flavors.

Why You’ll Love This Recipe

This Kale and Wild Rice Salad is not just a feast for the eyes; it’s a celebration of flavors and nutrients. Here’s why you’ll adore it:

1. Nutritious Ingredients: Loaded with vitamins and minerals, kale is a powerhouse of nutrients. Combined with wild rice, apples, and healthy fats from avocado and almonds, this salad is a nutritional goldmine.
2. Easy to Prepare: With straightforward steps and simple ingredients, this recipe won’t take much of your time.
3. Versatile: Enjoy it as a main dish or a side. It pairs beautifully with grilled chicken or fish, making it perfect for any meal.
4. Flavorful Dressing: The homemade dressing adds a zesty kick that elevates the salad, making each bite delightful and refreshing.

What We’re Using

To create this delicious Kale and Wild Rice Salad, you’ll need the following ingredients:

1 large bunch kale (I like to use lacinato kale)
1 teaspoon olive oil
Pinch of Kosher salt
1 tablespoon fresh squeezed lemon juice
1 cup cooked wild rice
1 large apple, chopped
1 avocado, chopped
1/4 cup dried cranberries
1/4 cup toasted slivered almonds
3 ounces goat cheese, crumbled

For the Dressing:

1/3 cup olive oil
2 tablespoons balsamic vinegar
1 tablespoon fresh squeezed lemon juice
1 teaspoon pure maple syrup
1 teaspoon Dijon mustard
Dash of salt and ground black pepper

Equipment Breakdown

To whip up this salad, you’ll need a few essential tools:

Large Mixing Bowl: For combining all the ingredients.
Whisk: To mix the dressing until smooth.
Cutting Board and Knife: For chopping the apples and avocado.
Measuring Cups and Spoons: To measure out ingredients accurately.

The Method for Kale and Wild Rice Salad

Let’s dive into the preparation of this Kale and Wild Rice Salad. Follow these simple steps to create a dish that is not only healthy but also bursting with flavor.

Step 1: Prepare the Kale

Start by washing the kale thoroughly under cold water. Once clean, remove the tough stems and tear the leaves into bite-sized pieces. In a large mixing bowl, drizzle the kale with olive oil and a pinch of kosher salt. Massage the kale for about 2-3 minutes until the leaves become tender and vibrant in color. This step is crucial as it helps to break down the tough fibers and enhances the flavor.

Step 2: Cook the Wild Rice

If you haven’t done so already, cook your wild rice according to package instructions. Typically, this involves rinsing the rice, adding it to a pot with water, and simmering until tender. Once cooked, let it cool slightly before adding it to the salad.

Step 3: Combine Salad Ingredients

To the bowl of massaged kale, add the cooked wild rice, chopped apple, avocado, dried cranberries, toasted slivered almonds, and crumbled goat cheese. Gently toss to combine all ingredients evenly.

Step 4: Make the Dressing

In a small bowl, whisk together the olive oil, balsamic vinegar, fresh lemon juice, maple syrup, Dijon mustard, and a dash of salt and pepper. Taste and adjust seasoning if necessary.

Step 5: Dress the Salad

Pour the dressing over the salad and toss gently until everything is coated. Let the salad sit for about 10 minutes to allow the flavors to meld before serving.

How to Make It Lighter

If you’re looking to lighten up this Kale and Wild Rice Salad without sacrificing flavor, consider these tips:

Reduce the Cheese: Use less goat cheese or substitute with a lighter cheese option, such as feta.
Swap the Dressing: Use a vinaigrette with less oil or opt for a yogurt-based dressing.
Use Less Avocado: While avocado is nutrient-dense, you can reduce the quantity if you’re watching calories.
Omit Dried Cranberries: They add sweetness but can also add sugar. Consider fresh fruits instead.

Troubleshooting Tips

Here are a few tips to ensure your Kale and Wild Rice Salad turns out perfectly:

Kale Too Tough: If your kale isn’t soft after massaging, continue to massage it for a few more minutes.
Wild Rice Overcooked: Keep an eye on the cooking time. Wild rice should be tender but still have a slight chew.
Flavor is Lacking: Adjust the seasoning in the dressing. A little more salt, vinegar, or lemon juice can brighten the dish.
Too Dry: If the salad seems dry, add a touch more dressing or a splash of lemon juice for moisture.

Storing, Freezing & Reheating

This Kale and Wild Rice Salad is best enjoyed fresh, but if you have leftovers, here’s how to store them:

Storing: Keep the salad in an airtight container in the refrigerator for up to 3 days. It may lose some crunch but will still be delicious.
Freezing: I do not recommend freezing this salad as the texture of the kale and other fresh ingredients will suffer.
Reheating: If you prefer, you can gently warm the wild rice before serving, but the salad is best enjoyed cold.

Reader Questions

Can I use a different type of green instead of kale?

Absolutely! While kale is a great choice for its sturdiness, you can substitute it with spinach, arugula, or any leafy green you prefer. Just keep in mind that softer greens may not need to be massaged.

Is there a substitute for goat cheese?

If goat cheese isn’t your favorite, you can replace it with feta cheese, ricotta, or even a dairy-free cheese alternative. Each will lend a unique flavor to the salad.

Can I add protein to this salad?

Yes! This salad is incredibly versatile. You can add grilled chicken, chickpeas, or even shrimp for an extra protein boost. Just make sure your additions complement the flavors.

How can I make this salad vegan?

To make this salad vegan, simply omit the goat cheese and use a vegan dressing. You can also add tofu or tempeh for added protein.

Before You Go

As you prepare to enjoy this vibrant Kale and Wild Rice Salad, remember that it’s not just about the ingredients—it’s about the joy of creating something delicious and healthy. The combination of textures, colors, and flavors will surely make this dish a favorite at your table. So gather your ingredients, follow the steps, and savor every bite of this wholesome salad. Enjoy!