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This is my interpretation of a wonderful, good-for-you kale salad originally prepared by Seattle’s top natural foods grocery chain. The flavorful wild rice, kale, and veggie combination with a lemony dressing can be made year-round and earns raves whenever it’s served. It also keeps wonderfully, so make it ahead with no hesitation.
Ingredients
- ½ cup freshly squeezed lemon juice
- ¼ cup extra-virgin olive oil
- 2 teaspoons Dijon mustard
- salt and ground black pepper to taste
- 5 cups water
- 2 cups uncooked wild rice
- 1 teaspoon butter
- 4 cups finely sliced red cabbage
- 2 large red bell peppers – seeded, cored, and chopped
- 2 bulbs fennel, trimmed and chopped
- 2 bunches kale, leaves stripped from stems and torn into pieces
- ¼ lemon, juiced, or to taste
Directions
Step 1
Whisk 1/2 cup lemon juice, olive oil, Dijon mustard, salt, and pepper together in a large bowl until dressing is smooth.
Step 2
Bring water, wild rice, and butter 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 and cook uncovered until water is completely evaporated, about 5 minutes more. Stir rice and let cool slightly.
Step 3
Combine cabbage, red bell peppers, and fennel in the bowl with dressing; toss to evenly coat. Place kale on top of the cabbage mixture and spoon warm wild rice over kale; let sit until kale is slightly wilted, 5 to 10 minutes. Toss until salad is evenly mixed, adding more lemon juice to taste.
Cook’s Notes:
Two to three lemons will yield 1/2 cup lemon juice.
Nutrition Facts (per serving)
| Nutrition Facts | |
|---|---|
| Servings Per Recipe 12 | |
| Calories 211 | |
| % Daily Value * | |
| Total Fat6g | 8% |
| Saturated Fat1g | 5% |
| Cholesterol1mg | 0% |
| Sodium103mg | 4% |
| Total Carbohydrate35g | 13% |
| Dietary Fiber6g | 20% |
| Total Sugars3g | |
| Protein8g | |
| Vitamin C151mg | 754% |
| Calcium145mg | 11% |
| Iron2mg | 13% |
| Potassium753mg | 16% |
*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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