Kale and Wild Rice Salad, Seattle Style
This hearty kale salad combines tender wild rice with crisp red cabbage, red bell pepper, fennel, and torn kale in a tangy lemon-Dijon dressing. Warm wild rice adds substance while the fresh vegetables bring a lively mix of flavors, making it well suited to a satisfying lunch, potluck, or side dish.
- Prep15 mins
- Cook35 mins
- Serves12
- DifficultyMedium
easyChef Pro health score
Calculated from USDA-referenced nutrient data for the ingredients in Kale and Wild Rice Salad, Seattle Style, not estimated by an AI model. The same recipe returns the same score every time.
- Glycemic ImpactFair
- 54 / 100
- Carb quality, not quantity. Higher is better.
- Nutritional DensityPoor
- 18 / 100
- Nutrients per calorie. Higher is better.
- Energy DensityGood
- 93 / 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
- 42
- Metabolic
- 46
- Digestive
- 39
- Inflammatory
- 36
- Performance
- 59
- General Wellness
- 1
Whisk lemon juice, olive oil, Dijon mustard, salt, and pepper together in a large bowl until the dressing is smooth.
- 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.
- 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.
- Calories 243.62 kcal Moderate 12%
- Protein 5.8 g Moderate 12%
- Carbohydrate 45.57 g 17%
- Total Fat 5.34 g Moderate 7%
- Saturated Fat 0.93 g Low Source 5%
- Trans Fat 0.0 g Low Source 0%
- Cholesterol 0.86 mg Low Source 0%
- Sodium 59.51 mg Low Source 3%
- Dietary Fiber 5.86 g Good Source 21%
- Total Sugars 8.27 g --
- Added Sugars 4.23 g Moderate 8%
- Calcium 116.86 mg Low Source 9%
- Iron 3.18 mg Moderate 18%
- Potassium 287.92 mg Low Source 6%
- Vitamin A 343.88 mcg Good Source 38%
- Vitamin C 145.92 mg Good Source 162%
- Vitamin D 0.0 mcg Low Source 0%
Values are per serving. Percent Daily Values are based on a 2,000-calorie diet.
- Citrus 🍊
- Milk 🥛
- Mustard
About This Recipe
Kale and Wild Rice Salad, Seattle Style is an American side dish recipe made with 14 ingredients. It takes about 50 mins, serves 12, and is rated medium. Key ingredients include Black Pepper, Butter, Dijon Mustard, and Extra Virgin Olive Oil. Each serving provides about 243.62 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 14 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 Black Pepper, Butter, Dijon Mustard, Extra-Virgin Olive Oil, Fennel Seed. The full list of 14 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 243.62 kcal. The full nutrition breakdown is above.
- Is Kale and Wild Rice Salad, Seattle Style easy to make?
- This recipe is rated medium, with 14 ingredients and 3 steps.
- Is Kale and Wild Rice Salad, Seattle Style healthy?
- Kale and Wild Rice Salad, Seattle Style has an easyChef Pro health score of 52/100. Per serving, it provides 243.62 calories and 5.8 g of protein, or 12% of the Daily Value. It is a good source of dietary fiber, vitamin A and vitamin C. Worth noting per serving: added sugars at 4.23 g (8% of the Daily Value). It contains Citrus, Milk 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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