Kale and Wild Rice Salad, Seattle Style
Kale and Wild Rice Salad, Seattle Style balances hearty, nutty wild rice with crisp kale and cabbage for a mix of textures in every bite. Sweet red peppers and aromatic fennel add freshness, while a bright lemon-Dijon dressing ties it all together. Serve it as a vibrant lunch, a make-ahead potluck dish, or a wholesome dinner side.
- Prep15 mins
- Cook35 mins
- Serves12
- DifficultyEasy
- 1
Whisk 1/2 cup lemon juice, olive oil, Dijon mustard, salt, and pepper in a large bowl until the dressing is smooth.
- 2
Bring water, wild rice, and butter to a boil in a saucepan. Lower the heat to medium-low, cover, and simmer until the rice is tender, 30 to 45 minutes. Drain any excess liquid and cook uncovered until the water has fully evaporated, about 5 minutes more. Stir the rice and let it cool slightly.
- 3
Combine cabbage, red bell peppers, and fennel in the bowl with the dressing; toss to coat evenly. Place the kale on top of the cabbage mixture and spoon the warm wild rice over the kale; let it sit until the kale is slightly wilted, 5 to 10 minutes. Toss until the salad is evenly mixed, adding more lemon juice to taste.
- Calories 243.22 kcal Moderate
- Protein 5.82 g Moderate
- Carbs 45.39 g Moderate
- Total Fat 5.33 g Moderate
- Saturated Fat 0.92 g Low Source
- Trans Fat 0.0 g Low Source
- Cholesterol 0.86 mg Low Source
- Sodium 59.87 mg Low Source
- Fiber 5.79 g Good Source
- Sugar 8.21 g Moderate
- Added Sugar 4.23 g Moderate
- Calcium 116.1 mg Low Source
- Iron 3.15 mg Moderate
- Potassium 285.0 mg Low Source
- Vitamin A 2728.66 mcg_rae Good Source
- Vitamin C 135.94 mg Good Source
- Vitamin D 0.0 mcg Low Source
Values are per serving. Percent Daily Values are based on a 2,000-calorie diet.
- Milk 🥛
- Mustard
About This Recipe
Kale and Wild Rice Salad, Seattle Style is an American side dish recipe made with 11 ingredients. It takes about 50 mins, serves 12, and is rated easy. Key ingredients include Butter, Dijon Mustard, Extra Virgin Olive Oil, and Fennel Seed. Each serving provides about 243.22 kcal, and is a good source of fiber.
Recipe Questions
- What is Kale and Wild Rice Salad, Seattle Style?
- It is an American salad recipe made with 11 ingredients, usually served for side dish or dinner or lunch or salad.
- What is Kale and Wild Rice Salad, Seattle Style made of?
- The main ingredients are Butter, Dijon Mustard, Extra-Virgin Olive Oil, Fennel Seed, Kale. The full list of 11 is above.
- How long does it take to make Kale and Wild Rice Salad, Seattle Style?
- About 50 mins in total: 15 mins to prepare and 35 mins to cook.
- How many calories are in one serving?
- One serving provides about 243.22 kcal. The full nutrition breakdown is above.
- Is Kale and Wild Rice Salad, Seattle Style easy to make?
- This recipe is rated easy, with 11 ingredients and 3 steps.
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