Megan’s Wild Rice & Kale Salad
Megan’s Wild Rice & Kale Salad requires approximately 50 minutes from start to finish. This main course has 330 calories, 14g of protein, and 14g of fat per serving. This gluten free and lacto ovo vegetarian recipe serves 4 and costs $2.41 per serving. It is brought to you by Cookie and Kate. 193 people were glad they tried this recipe. If you have wild rice, kale, red bell pepper, and a few other ingredients on hand, you can make it. With a spoonacular score of 92%, this dish is awesome. If you like this recipe, you might also like recipes such as Pomegranate, Kale, and Wild Rice Salad with Walnuts and Feta, Kale and Wild Rice Salad with Chipotle Maple Almonds and Zingy Currants, and Kale and Wild Rice Casserole.
Servings: 4
Preparation duration: 10 minutes
Cooking duration: 40 minutes
Ingredients:
1 cup wild rice
1 ¼ cups water
2 tablespoons extra-virgin olive oil
¼ cup lemon juice, more as needed (from 1 to 2 lemons)
1 clove garlic, pressed or minced
½ teaspoon fine sea salt
¼ teaspoon freshly ground black pepper
2 teaspoons maple syrup
1 small bunch kale (I recommend the Lacinato AKA Tuscan/dinosaur variety shown here, if you can find it)
5 green onions, tender white and green parts only
1 cup cherry tomatoes
1 medium red bell pepper
½ cup crumbled feta cheese or goat cheese, optional*
Equipment:
instant pot
stove
whisk
bowl
Cooking instruction summary:
Instructions (This step is designed for an Instant Pot. See recipe notes for stovetop instructions.) Add the wild rice and water to the Instant Pot. Secure the lid and move the steam release valve to Sealing. Select Manual/Pressure Cook and cook on high pressure for 22 minutes. While the rice is cooking, in a large bowl, whisk together the olive oil, lemon juice, garlic, salt, pepper and maple syrup to make the dressing. Set aside. Remove the ribs from the kale and finely chop the leaves (you should have about 2 to 3 cups); add the kale to the bowl. Chop the green onions (about 1 cup) and cut the tomatoes into quarters, adding both to the bowl as you work. Seed and chop the red bell pepper and add it to the bowl. Toss the vegetables to coat well in the dressing. When the cooking cycle is complete, let the pressure naturally release for 10 minutes, then move the steam release valve to Venting to release any remaining pressure. When the floating valve drops, remove the lid and give the rice a stir. Add the rice to the bowl of dressed vegetables. (If you havent finished chopping the vegetables, you can finish as the rice cools.) Toss well to coat. Megan suggests chilling the bowl in the fridge for 30 minutes, but I was hungry and it tasted great to me, so do as you please. Just before serving, stir in the feta and taste and adjust the seasonings as needed, adding an extra squeeze of lemon juice to brighten the flavors. Store leftovers in an airtight container in the fridge for up to 3 days.
Step by step:
1. (This step is designed for an Instant Pot. See recipe notes for stovetop instructions.)
2. Add the wild rice and water to the Instant Pot. Secure the lid and move the steam release valve to Sealing. Select Manual/Pressure Cook and cook on high pressure for 22 minutes.
3. While the rice is cooking, in a large bowl, whisk together the olive oil, lemon juice, garlic, salt, pepper and maple syrup to make the dressing. Set aside.
4. Remove the ribs from the kale and finely chop the leaves (you should have about 2 to 3 cups); add the kale to the bowl. Chop the green onions (about 1 cup) and cut the tomatoes into quarters, adding both to the bowl as you work. Seed and chop the red bell pepper and add it to the bowl. Toss the vegetables to coat well in the dressing.
5. When the cooking cycle is complete, let the pressure naturally release for 10 minutes, then move the steam release valve to Venting to release any remaining pressure. When the floating valve drops, remove the lid and give the rice a stir.
6. Add the rice to the bowl of dressed vegetables. (If you havent finished chopping the vegetables, you can finish as the rice cools.) Toss well to coat. Megan suggests chilling the bowl in the fridge for 30 minutes, but I was hungry and it tasted great to me, so do as you please.
7. Just before serving, stir in the feta and taste and adjust the seasonings as needed, adding an extra squeeze of lemon juice to brighten the flavors. Store leftovers in an airtight container in the fridge for up to 3 days.
Nutrition Information:
covered percent of daily need
