Looking for a salad that is super healthy and packed with flavour? This Warm Kale Bowl is filled with plenty of healthy and tasty ingredients like wild rice, dried cranberries and toasted walnuts. Not only is this salad delicious, it provides you with vitamin C and 6 grams of protein! This salad is a great for lunch at the office or brunch with friends and is sure to become your go to salad!
Calories per serving: 186 calories , Fat: 5.7 grams, Sodium: 476 mg, Carbs: 30 grams, Fiber: 3.5 grams, Sugars 9.1 grams, Protein: 6 grams
Note: this dish contains 56.2% of your daily recommended intake of vitamin C thanks to kale’s dark leafy greens*.
*percentage based on daily average intake of 2,000 calories
Prep Time: 10 minutes
Cook Time: 30 minutes
Total Time: 40 minutes
Makes 4 servings
1 teaspoon extra virgin olive oil
1 head kale, stem removed and leaves chopped
1 cup wild rice
1 garlic clove, minced
1 small sweet onion, thinly sliced
2 tablespoons chopped toasted walnuts
¼ cup dried unsweetened cranberries
Crumbled Feta or Goat Cheese, if desired
1 tablespoon Dijon mustard
1 tablespoon maple syrup or honey
salt and pepper
1. Whisk together lemon juice, mustard and maple syrup. Season with salt and pepper.
2. Rinse rice under warm water for 3 minutes. Add to a pot with 2 ½ cups water and a pinch of salt. Cover and bring to a boil. Reduce heat, cover and simmer for 25 minutes until rice is just tender. Drain any excess water and set aside.
3. Meanwhile, in a large skillet heat the oil over medium heat. Add the onion and the garlic and sauté for 5 minutes. Add the kale and sauté for 5 more minutes. Add the cranberries and the dressing. Cover and cook until kale is just tender, about 5 minutes more.
4. Toss kale mixture and rice together. Top with toasted walnuts and crumbled Feta or Goat Cheese. Salad will keep for 3 days and can be reheated in a microwave-safe container or eaten cold.
Amanda Garbutt is the host of The Hot Plate, a free online cooking show dedicated to inspiring culinary confidence in new cooks. The Hot Plate also offers regular cooking tips and advice, how-tos, and information on seasonal ingredients.
by Amanda Garbutt