Ekaterina's Kale and Wild Rice Grain Salad
Ekaterina's Kale and Wild Rice Grain Salad layers nutty wild rice and barley with tender sautéed kale for a hearty bite. Pops of sweetness from raisins balance the smoky heat of chipotle mustard, while toasted walnuts and creamy feta add crunch and richness. Serve warm for a cozy lunch or as a satisfying side at dinner.
- Prep15 mins
- Cook1 hr 18 mins
- Serves4
- DifficultyMedium
easyChef Pro health score
Calculated from USDA-referenced nutrient data for the ingredients in Ekaterina's Kale and Wild Rice Grain Salad, 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
- 22 / 100
- Nutrients per calorie. Higher is better.
- Energy DensityGood
- 90 / 100
- Calories by weight. Higher means more food for fewer calories.
- NOVA Processed Culinary Ingredients
- 2 / 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.
- 46
- Heart Health
- 42
- Metabolic
- 54
- Digestive
- 28
- Inflammatory
- 34
- Performance
- 50
- General Wellness
- 1
In a saucepan, bring 2 cups water and wild rice to a boil. Lower the heat to medium-low, cover, and simmer until the rice is tender, 30 to 45 minutes. Drain any extra liquid, fluff the rice with a fork, and cook uncovered for 5 minutes.
- 2
In a saucepan, bring 1 1/4 cups water and barley to a boil. Cover, reduce the heat to low, and simmer until the barley is tender, about 30 minutes.
- 3
Warm oil in a skillet over medium heat; cook and stir the kale until it turns bright green and softens, 3 to 5 minutes.
- 4
Combine the wild rice, barley, kale, raisins, walnuts, feta cheese, mustard, and black pepper in a bowl.
- Calories 485.24 kcal High 24%
- Protein 13.33 g Good Source 27%
- Carbohydrate 69.04 g 25%
- Total Fat 19.4 g High 25%
- Saturated Fat 4.48 g High 22%
- Trans Fat 0.0 g Low Source 0%
- Cholesterol 18.88 mg Moderate 6%
- Sodium 350.24 mg Moderate 15%
- Dietary Fiber 10.93 g Good Source 39%
- Total Sugars 21.9 g --
- Added Sugars 9.62 g Moderate 19%
- Calcium 215.18 mg Moderate 17%
- Iron 3.02 mg Moderate 17%
- Potassium 301.72 mg Low Source 6%
- Vitamin A 210.74 mcg Good Source 23%
- Vitamin C 42.59 mg Good Source 47%
- Vitamin D 0.0 mcg Low Source 0%
Values are per serving. Percent Daily Values are based on a 2,000-calorie diet.
- Tree Nuts 🌰
- Milk 🥛
- Wheat 🌾
- Gluten
- Mustard
About This Recipe
Ekaterina's Kale and Wild Rice Grain Salad is made with 10 ingredients and serves 4. It takes about 1 hr 33 mins and is rated medium. Key ingredients include Barley, Black Pepper, Chopped Walnuts, and Crumbled Feta Cheese. Each serving provides about 485.24 kcal, and is a good source of protein.
Recipe Questions
- What is Ekaterina's Kale and Wild Rice Grain Salad made of?
- The main ingredients are Barley, Black Pepper, Chopped Walnuts, Crumbled Feta Cheese, Honey Chipotle Mustard. The full list of 10 is above.
- How long does it take to make Ekaterina's Kale and Wild Rice Grain Salad?
- About 1 hr 33 mins in total: 15 mins to prepare and 1 hr 18 mins to cook.
- How many calories are in one serving?
- One serving provides about 485.24 kcal. The full nutrition breakdown is above.
- Is Ekaterina's Kale and Wild Rice Grain Salad easy to make?
- This recipe is rated medium, with 10 ingredients and 4 steps.
- Is Ekaterina's Kale and Wild Rice Grain Salad healthy?
- Ekaterina's Kale and Wild Rice Grain Salad has an easyChef Pro health score of 50/100. Per serving, it provides 485.24 calories and 13.33 g of protein, or 27% of the Daily Value. It is a good source of dietary fiber, vitamin A and vitamin C. Worth noting per serving: sodium at 350.24 mg (15% of the Daily Value), saturated fat at 4.48 g (22% of the Daily Value) and added sugars at 9.62 g (19% of the Daily Value). It contains Tree Nuts, Milk, Wheat, Gluten and Mustard, 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.
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