Cookie and Kate · by Cookie and Kate★ 4.7
Megan's Wild Rice & Kale Salad
NUTRITION · PER SERVING50M COOK
CAL 13%·PRO 16%
CARBS 41G66% OF CAL
5G FIBER0G ADDED0G INTRINSIC29G OTHER8G TOTAL SUGAR
FAT 7G26% OF CAL
1G SAT6G UNSAT
BARS = SHARE OF RECIPE CALORIES · RINGS = FDA DV
A hearty salad with wild rice, kale, goat cheese, and colorful vegetables in a lemon dressing. Nutritious enough for dinner or lunch.
mainamericansalad🥘 pressure cookergluten freevegetarian
View the full recipe on Cookie and Kate →We index the facts; the cooking instructions live with the creator.
Nutrition & ingredients
Ingredients
serves 4- 1 cup wild rice
- 1 1/4 cups water
- 2 tablespoons extra-virgin olive oil
- 1/4 cup lemon juice, more as needed (from 1 to 2 lemons)
- 1 clove garlic, pressed or minced
- 1/2 teaspoon fine sea salt
- 1/4 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
- 1/2 cup crumbled feta cheese or goat cheese, optional*
At a glance
PER SERVING · TIME 50M
CAL 13%·PRO 16%
CARBS 41G66% OF CAL
5G FIBER0G ADDED0G INTRINSIC29G OTHER8G TOTAL SUGAR
FAT 7G26% OF CAL
1G SAT6G UNSAT
BARS = SHARE OF RECIPE CALORIES · RINGS = FDA DV
Complete estimate · 100% of estimated mass resolved
All countable ingredients resolved. Figures are per serving.
- Prep
- 10m
- Cook
- 40m
- Sodium
- 347mg
- Total sugar
- 8g
Added sugar is not shown when one or more ingredients lack reliable added-sugar evidence.
Nutrition estimated from ingredients, per serving.
Vitamins & minerals
- Potassium
- 386mg
- Calcium
- 74mg
- Iron
- 2mg
Estimated from ingredients; USDA coverage varies by food.
- PREP
- 10M
- SODIUM
- 347MG
- ESTIMATE
- COMPLETE
Nutrition estimated from ingredients, per serving. 100% of estimated mass resolved.