There’s so much to love about summer: the beach, the sun, the farm-fresh produce. Thanks to farmers’ markets, CSAs, and backyard gardens, I’m eating lots of fresh produce and interesting, nutrient-rich recipes this season including this Wild Rice and Kale Salad—a version of Emerald City Salad.
The kale in this recipe came from my local farmers’ market as did the parsley! If you don’t have kale, you can use Swiss chard or spinach, and if you’re not a fan of parsley, toss in basil, cilantro, or mint.
Wild rice is grown in the Great Lakes region of the U.S., and technically, it’s not a rice but rather, the seed of a grass. It has a nutty flavor, a crunchy texture, and takes about an hour to cook. A one-cup serving has over 6 grams of protein and 3 grams of fiber.
- Serves: 8
- Serving size: 1 cup
- Calories: 150
- Fat: 12g
- Saturated fat: 1.5g
- Carbohydrates: 12g
- Sodium: 90mg
- Fiber: 2g
- Protein: 2g
- 1 cup wild rice
- ½ bunch kale, washed, stemmed, leaves removed and cut into thin ribbons (about 2½ packed cups)
- 1 orange bell pepper, diced (we cut it into ¼ inch dice)
- 2 to 3 green onions, thinly sliced (white and light green parts only)
- ½ cup chopped fresh parsley
- ½ cup roughly chopped toasted pecans
- ½ cup dried cranberries
- 1 celery stalk, trimmed and thinly sliced
- ¼ cup extra virgin olive oil
- ¼ cup lemon juice
- 1 teaspoon minced garlic
- ½ teaspoon kosher salt
- ½ teaspoon black pepper
- Crumbled feta cheese, optional
- Cook the wild rice according to package directions. When done, drain, place in a large bowl, and stir occasionally until the rice is cooled.
- When cool, stir in the kale, bell pepper, green onions, parsley, pecans, cranberries, and celery. In a small bowl, whisk together the olive oil, lemon juice, garlic, salt, and pepper until well combined. Stir into the rice mixture.
- Season with additional lemon juice, salt, and pepper to taste and refrigerate until ready to eat. Add feta cheese as desired.
Watch me cook up this Wild Rice Kale Salad on CNN AccentHealth!