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hearty kale & wild rice salad

hearty kale & wild rice salad

👨‍🍳 Chefy Tip:

Serves
2
Prep
10 min
Cook
35 min
Difficulty
Easy
Cost
Moderate
Calories
340
Carbs
42g
Protein
10g
Fat
14g

Flavor Profile

🥬 Hearty and slightly bitter with fresh kale
🌾 Nutty and chewy from wild rice
🍋 Bright and tangy with lemon vinaigrette
🥜 Crunchy and earthy with toasted pecans
🌿 Fresh and herbaceous with parsley

Ingredients

🌾 1/2 cup cooked wild rice
🥬 2 cups chopped kale
🥜 1/4 cup toasted pecans, chopped
🍋 Juice of 1 lemon
🛢️ 1 tbsp olive oil
🌿 1 tbsp fresh parsley, chopped
🧂 1/4 tsp sea salt
🌶️ 1/4 tsp black pepper
🥄 1 tsp maple syrup

Instructions

01

Massage kale with lemon juice and a pinch of salt for 1-2 minutes until softened.

02

Combine wild rice, pecans, and parsley in a large bowl.

03

Whisk together olive oil, maple syrup, salt, and pepper. Drizzle over salad and toss to coat. Let sit 10 minutes before serving.

🧬 Food Science

Wild rice is not technically rice but a type of aquatic grass seed, known for its high protein and fiber content. Kale provides a rich source of vitamin C and calcium, supporting immune health and bone strength.

Pair It

🥂 A glass of pomegranate juice or a crisp Sauvignon Blanc complements the flavors.
🍽️ Pair with roasted acorn squash for a fall-inspired meal, or serve with a lemony hummus spread.