Kale Wild Rice Salad

Made with chewy wild rice, hearty kale, and crisp apples, this vegetarian salad is a must-make during the fall and winter and worthy of a spot on your Thanksgiving spread! Parsley apple cider vinaigrette adds incredible flavor.

Course Lunch, Salad, Side Dish

Cuisine American

Prep Time 30

Total Time 30

Servings 2-cup servings

Calories 400kcal

Author Lizzie Streit, MS, RDN

Ingredients

Salad ingredients

1 large bunch Tuscan kale about 8 to 10 leaves or 8 cups shredded, stems removed and leaves thinly sliced/shredded
1 tablespoon extra virgin olive oil
1.5 cups cooked wild rice about ½ cup dry, see notes
1 large apple cored and cubed
½ cup dried cranberries
½ cup pistachios dry roasted and salted
4 ounces gouda cheese cubed, about ½ cup

Dressing ingredients

¼ cup extra virgin olive oil
3 tablespoons apple cider vinegar
2 teaspoons maple syrup or honey
1 teaspoon Dijon mustard
1 small clove garlic grated or minced
¼ teaspoon salt
3 tablespoons chopped fresh parsley

US Customary - Metric

Instructions

Add the sliced kale to a large mixing bowl. Drizzle with olive oil, then use your hands to massage it for 1 to 2 minutes until noticeably more tender.
Add the cooked wild rice, apple, dried cranberries, pistachios, and gouda cheese to the bowl.
In a separate bowl or measuring cup, whisk together the olive oil, apple cider vinegar, Dijon mustard, maple syrup, salt, and chopped parsley. If you want a smoother dressing, consider blending it in a food processor.
Pour the dressing over the salad ingredients. Toss until coated.
Serve the salad, and enjoy!
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Notes

Wild rice tips: Prep time does not include the time to prepare the wild rice, so be sure to consider cooking time if you didn't make it in advance. Wild rice may take up to 50 minutes to cook. Follow the instructions on the package, keep a close eye, and stir often to promote even cooking. It's typically done when most of the kernels have burst open and, as the brand I often use puts it, resemble hot dogs not popcorn. It will still have a slight bite when cooked but should be mostly chewy.
Storage: Keep leftovers in an airtight container in the fridge for 2 to 3 days. If you want the salad to last longer, don't dress it before storing and keep the dressing in a separate container. Add the dressing right before eating.
Serving: Add chickpeas, tofu, salmon, or chicken for more protein.

Nutrition