HealthyItalianMain DishSaladUnder 30 MinutesVegetarian

Kale and Wild Rice Salad

This Kale and Wild Rice Salad recipe is quick and easy to put together and made with wild rice, Parmesan cheese, toasty bread crumbs and a lemony dressing. Delicious!

Quick and easy to put together, this massaged kale salad is made with wild rice, parmesan cheese, toasty bread crumbs and a lemony dressing. Delicious!

I’ve been making this massaged kale salad at least every week for the past two months. Honestly, I can’t get enough of it.

It’s a delicious lunch all on its own, but it’s also the perfect side dish for some of my favorite dinners (like Bavarian Lentil Soup, my favorite Pasta For One, or Bistro-Style Red Pepper Soup).

Truth be told, I wasn’t planning on sharing this recipe on the blog. I had made this salad to go with the Tuscan White Bean Skillet I shared earlier this week, so on a whim I took a few pictures so I could share it with you.

Quick and easy to put together, this massaged kale salad is made with wild rice, parmesan cheese, toasty bread crumbs and a lemony dressing. Delicious!

By some miracle I’ve avoided hosting Thanksgiving this year, so I’m planning on bringing this massaged kale salad as one of the side dishes to my sister’s house.

My family has a tendency to put meat on everything, so I want to plan ahead to make sure I have lots of veggie options.

Quick and easy to put together, this massaged kale salad is made with wild rice, parmesan cheese, toasty bread crumbs and a lemony dressing. Delicious!

I know my mom is going to *love* this salad, it’s definitely right up her alley. Although, I think that woman would eat anything as long as there were toasted bread crumbs on top. I must get that from her!

This salad is really easy to put together, and a great way to use up that extra kale you have in the fridge.

Quick and easy to put together, this massaged kale salad is made with wild rice, parmesan cheese, toasty bread crumbs and a lemony dressing. Delicious!

Sometimes I add cooked beans to this salad to make a little veggie-power-bowl, and let me tell you: it’s delicious.

Chopped walnuts are also a delicious addition, and a great way to add more protein and healthy fat.

Well, what are you waiting for?

Quick and easy to put together, this massaged kale salad is made with wild rice, parmesan cheese, toasty bread crumbs and a lemony dressing. Delicious!

Here’s the Recipe!

Quick and easy to put together, this massaged kale salad is made with wild rice, parmesan cheese, toasty bread crumbs and a lemony dressing. Delicious!

Kale and Wild Rice Salad Recipe

This Kale and Wild Rice Salad recipe is quick and easy to put together and made with wild rice, Parmesan cheese, toasty bread crumbs and a lemony dressing. Delicious!
4.6 from 5 votes
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Course: Salad
Cuisine: North American
Additional Time: 20 mins
Total Time: 20 mins
Servings: 3 cups salad
Calories: 455kcal
Author: The Wanderlust Kitchen
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Ingredients

  • 1/2 cup wild rice blend - rinsed
  • 4 cups chopped kale leaves - stems removed
  • 2 tablespoons olive oil - divided
  • 1 slice stale* crusty bread - use a heel if you have it!
  • 1/2 cup grated parmesan cheese
  • Juice of one half a lemon
  • 1/4 teaspoon sea salt
  • 1/4 teaspoon ground black pepper

Instructions

  • Place the rinsed wild rice along with two cups of water in a saucepan set over medium heat. Cook until tender, about 10 to 12 minutes; drain off excess water and set aside to cool.
  • Meanwhile, place the kale in a large mixing bowl and drizzle with one tablespoon of the olive oil. Use your hands to massage the oil into the kale for 2 to 3 minutes, until saturated and dark in color. Set aside.
  • Place the stale bread in a food processor or blender and pulse into crumbs. Heat the remaining tablespoon of olive oil in a small pan over medium heat. Add the bread crumbs and cook, stirring frequently, for 2 to 3 minutes, until golden brown and toasted.
  • Add the cooked rice, grated cheese, lemon juice, salt, and pepper to the mixing bowl and toss together with the kale.
  • Transfer the salad to a serving dish, top with the toasted bread crumbs and serve.

NOTES

*If you don't have stale bread, just place a piece of fresh bread in a 350-degree oven for about 10 minutes until it is dry and a bit hard.
Nutrition Facts
Kale and Wild Rice Salad Recipe
Serving Size
 
1 serving
Amount per Serving
Calories
455
% Daily Value*
Fat
 
22
g
34
%
Saturated Fat
 
6
g
38
%
Polyunsaturated Fat
 
14
g
Cholesterol
 
22
mg
7
%
Sodium
 
910
mg
40
%
Carbohydrates
 
54
g
18
%
Fiber
 
7
g
29
%
Sugar
 
19
g
21
%
Protein
 
15
g
30
%
* Percent Daily Values are based on a 2000 calorie diet.
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Quick and easy to put together, this massaged kale salad is made with wild rice, parmesan cheese, toasty bread crumbs and a lemony dressing. Delicious!

About the Author

Anetta

Hi, I'm Anetta! Welcome to The Wanderlust Kitchen, where I share recipes and travel stories from all around the world. Here you'll find a world of recipes you can have confidence in. These recipes celebrate authentic food heritage as well as modern techniques and ingredients. I believe that food brings us together as much as it sets us apart. Be brave, try something new!

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Comments:

  1. This salad looks very tasty. I use kale in soups only but seeing this salad I think I am going to change my view on this vegetable :). Love the breadcrumbs there!