Ekaterina's Wild Rice and Kale Salad

Ekaterina's Wild Rice and Kale Salad

Healthy and filling, this salad is perfect for lunch, a light dinner, or party appetizer. Crunchy and sweet with a hint of spice. No need to add salt.

Prep Time:
15 mins
Cook Time:
1 hr 18 mins
Total Time:
1 hr 33 mins
Yield:
4 servings
Servings:
4

Ingredients

  • 3 ¼ cups water, divided
  • ½ cup wild rice
  • ½ cup barley
  • 1 teaspoon olive oil, or as desired
  • 1 cup chopped kale
  • ½ cup raisins
  • ½ cup chopped walnuts
  • ½ cup crumbled feta cheese
  • 2 tablespoons chipotle mustard
  • ground black pepper to taste

Directions

Step 1
Bring 2 cups water and wild rice to a boil in a saucepan. Reduce heat to medium-low, cover, and simmer until rice is tender, 30 to 45 minutes. Drain excess liquid, fluff rice with a fork, and cook uncovered for 5 minutes.

Step 2
Bring 1 1/4 cups water and barley to a boil in a saucepan. Cover, reduce heat to low, and simmer until barley is tender, about 30 minutes.

Step 3
Heat oil in a skillet over medium heat; cook and stir kale until bright green and softened, 3 to 5 minutes.

Step 4
Mix wild rice, barley, kale, raisins, walnuts, feta cheese, mustard, and black pepper together in a bowl.

Nutrition Facts (per serving)

389
Calories
16g
Fat
53g
Carbs
12g
Protein
Nutrition Facts
Servings Per Recipe 4
Calories 389
% Daily Value *
Total Fat16g 20%
Saturated Fat4g 21%
Cholesterol17mg 6%
Sodium314mg 14%
Total Carbohydrate53g 19%
Dietary Fiber7g 26%
Total Sugars14g
Protein12g
Vitamin C21mg 104%
Calcium159mg 12%
Iron3mg 14%
Potassium502mg 11%

*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

**Nutrient information is not available for all ingredients. Amount is based on available nutrient data.

(-) Information is not currently available for this nutrient.If you are following a medically restrictive diet, please consult your doctor or registered dietitian before preparing this recipe for personal consumption.

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