Real Life, Good Food
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Category
Salads
Side Dishes
Title

Kale and rice salad

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ID
Serves
Serves:
4
Serving Size
Serving Size:
1/4 of prepared recipe
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Ingredients

Ingredients

1 garlic clove, minced OR 1/4 tsp garlic powder     

3 tablespoons lemon juice

1 teaspoon mustard 

1/4 cup olive oil

4 cups kale, torn into pieces

1/2 cup carrots, shredded

1/2 cup red or green cabbage, shredded

2 tablespoons dried cranberries (like Craisins®) OR raisins

1 cup cooked and cooled wild rice OR brown rice

 

Nutritional analysis used brown rice and Craisins®.

Directions

Directions

  1. Make the dressing. Combine minced garlic clove, lemon juice, and mustard in a bowl. Slowly whisk in the olive oil. Whisk for a few moments until the dressing comes together. Season with a pinch of salt and pepper. Set aside.
  2. In a large salad bowl combine the kale, carrots, cabbage, and cranberries.
  3. Toss well with the dressing and let sit for 10 minutes.
  4. Add the wild rice and toss once more.
Tips and Variations
Tips and Variations
  • This is a great recipe to make with your children. Children are more likely to try new foods (like vegetables), if they are involved with making them.
  • Instead of the dried cranberries or raisins, try this salad with a chopped apple, sliced grapes, chopped nectarine, or other fruit.
  • Serve leftover salad in a whole grain wrap or pita pocket.
Nutritional Info

Nutritional Info

Serves 4
Amount per serving
Calories
232
Total Fat
14.6 g
Saturated Fat
2 g
Cholesterol
0 mg
Sodium
52 mg
Total Carbohydrates
23.5 g
Dietary Fiber
4.3 g
Total Sugar
5.4 g
Protein
4.4 g
Comment
Kale and rice salad
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Time to make
Time to make:
25 minutes preparation; 10 minutes cook time; 10 minutes wait time
Recipe Credit
Recipe Credit:
University of Minnesota Extension Center for Family Development
Category
Category:
Salads
Side Dishes
Special Criteria
Special Criteria:
Vegetarian

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