Wild & Brown Rice Kale Salad with Grapes
Brown and wild rice mingle with kale, red bell pepper, celery, grapes, toasted pine nuts, parsley, basil, and lemon zest for a colorful salad with a pleasing mix of earthy, fresh, and fruity flavors. An orange, agave, olive oil, and apple cider vinegar dressing adds sweet-tangy brightness, making it well suited to summer gatherings, picnics, and make-ahead lunches.
- Prep10 mins
- Cook40 mins
- Serves8
- DifficultyMedium
easyChef Pro health score
Calculated from USDA-referenced nutrient data for the ingredients in Wild & Brown Rice Kale Salad with Grapes, not estimated by an AI model. The same recipe returns the same score every time.
- Glycemic ImpactFair
- 48 / 100
- Carb quality, not quantity. Higher is better.
- Nutritional DensityPoor
- 15 / 100
- Nutrients per calorie. Higher is better.
- Energy DensityGood
- 86 / 100
- Calories by weight. Higher means more food for fewer calories.
- NOVA Unprocessed or minimally processed
- 1 / 4
- Processing level, 1 (whole) to 4 (ultra-processed). Lower is better.
How it scores for each health goal
The same recipe scores differently against different goals, because the goal changes the calculation rather than filtering a list. Set your goal in easyChef Pro and every recipe is scored against it.
- 75
- Heart Health
- 52
- Metabolic
- 43
- Digestive
- 37
- Inflammatory
- 29
- Performance
- 51
- General Wellness
- 1
Bring brown and wild rice blend, water, orange juice, and salt 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 more. Remove from heat and let cool for 20 to 30 minutes.
- 2
Combine agave nectar, olive oil, and apple cider vinegar in a small bowl for the dressing.
- 3
Add dressing, kale, bell pepper, pine nuts, grapes, celery, parsley, basil, and lemon zest to the cooled rice and mix well. Refrigerate for 1 hour before serving.
- Calories 342.59 kcal Moderate 17%
- Protein 5.85 g Moderate 12%
- Carbohydrate 54.73 g 20%
- Total Fat 12.42 g Moderate 16%
- Saturated Fat 1.18 g Moderate 6%
- Trans Fat 0.0 g Low Source 0%
- Cholesterol 0.0 mg Low Source 0%
- Sodium 28.66 mg Low Source 1%
- Dietary Fiber 5.49 g Moderate 20%
- Total Sugars 18.37 g --
- Added Sugars 2.49 g Low Source 5%
- Calcium 46.09 mg Low Source 4%
- Iron 1.18 mg Low Source 7%
- Potassium 181.91 mg Low Source 4%
- Vitamin A 144.86 mcg Moderate 16%
- Vitamin C 74.32 mg Good Source 83%
- Vitamin D 0.0 mcg Low Source 0%
Values are per serving. Percent Daily Values are based on a 2,000-calorie diet.
- Citrus 🍊
- Tree Nuts 🌰
- Celery
About This Recipe
Wild & Brown Rice Kale Salad with Grapes is an American side dish recipe made with 18 ingredients. It takes about 50 mins, serves 8, and is rated medium. Key ingredients include Agave Nectar, Apple Cider Vinegar, Brown Rice, and Celery. Each serving provides about 342.59 kcal.
Recipe Questions
- What is Wild & Brown Rice Kale Salad with Grapes?
- It is an American salad recipe made with 18 ingredients, usually served for side dish or dinner or lunch or salad.
- What is Wild & Brown Rice Kale Salad with Grapes made of?
- The main ingredients are Agave Nectar, Apple Cider Vinegar, Brown Rice, Celery, Diced Bell Pepper. The full list of 18 is above.
- How long does it take to make Wild & Brown Rice Kale Salad with Grapes?
- About 50 mins in total: 10 mins to prepare and 40 mins to cook.
- How many calories are in one serving?
- One serving provides about 342.59 kcal. The full nutrition breakdown is above.
- Is Wild & Brown Rice Kale Salad with Grapes easy to make?
- This recipe is rated medium, with 18 ingredients and 3 steps.
- Is Wild & Brown Rice Kale Salad with Grapes healthy?
- Wild & Brown Rice Kale Salad with Grapes has an easyChef Pro health score of 46/100. Per serving, it provides 342.59 calories and 5.85 g of protein, or 12% of the Daily Value. It is a good source of vitamin C. Worth noting per serving: saturated fat at 1.18 g (6% of the Daily Value). It contains Citrus, Tree Nuts and Celery, so it may not be suitable for people with those allergies or dietary restrictions. Whether it fits your goals depends on your complete meal plan and nutritional needs. Remix it in easyChef Pro to adjust the ingredients and generate fresh nutrition and scores.
How easyChef Pro scores recipes and products
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