Kale and Wild Rice Salad
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Mel's Kitchen Cafe · by Mel Gunnell★ 5.0 (39)

Kale and Wild Rice Salad

NUTRITION · PER SERVING80M COOK
CAL 22%·PRO 39%
CARBS 39G36% OF CAL
6G FIBER15G OTHER17G TOTAL SUGAR
FAT 24G50% OF CAL
5G SAT19G UNSAT

BARS = SHARE OF RECIPE CALORIES · RINGS = FDA DV

A hearty salad of wild rice, kale, spinach, apple, almonds, and avocado dressed with a vinaigrette. Nutritious and satisfying as a light main or side.

sideamericansaladgluten free
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Nutrition & ingredients

Ingredients

serves 8
  • 3/4 cup uncooked wild rice blend (see note)
  • 6 ounces (about 5 lightly packed cups) coarsely or finely chopped kale/baby spinach or a power greens mix (see note)
  • 2 to 3 cups cooked, chopped chicken (see note)
  • 1 medium honeycrisp apple, cored and diced
  • 1/2 to 1 cup slivered almonds, lightly toasted (see note)
  • 1/2 to 1 cup craisins or golden raisins
  • 1/2 to 1 cup crumbled feta cheese
  • 1/2 to 1 cup chopped fresh basil (optional - if not in season, add a pinch of dried basil to the dressing)
  • 1 to 2 medium avocados, diced
  • 1/4 cup olive oil
  • 2 tablespoons balsamic (see note) or red wine vinegar
  • 2 tablespoons fresh lemon juice
  • 2 teaspoons honey
  • 1 teaspoon Dijon mustard
  • 1/4 teaspoon salt (I use coarse, kosher salt)
  • Pinch of black pepper
  • 1/4 to 1/2 cup fresh cilantro
PREP
60M
SODIUM
442MG
ESTIMATE
COMPLETE

Nutrition estimated from ingredients, per serving. 100% of estimated mass resolved.