Kale Wild Rice Salad with Savory Blood Orange Vinaigrette

This Kale Wild Rice Salad is the best salad ever, no joke!  It is hearty enough to be a complete meal or as a super side dish.  The little bit of tarragon adds such a great flavor and complements the blood orange dressing really well.

Kale-and-Wild-Rice-Salad

I was craving a hearty salad and this is what I came up with.  Not only is the kale and all the other veggies super good for you the wild rice is a complete protein.  I love making up a dish, especially when it turns out this tasty!

Wild-Rice-and-Kale-Salad

This salad is great with a Sauvignon Blanc or a light Pinot Noir.

Kale-Wild-Rice-Salad

Kale Wild Rice Salad Recipe:

4 – 8 Servings

  • 1 Recipe Wild Rice – recipe below
  • 1 Recipe Savory Blood Orange Vinaigrette – recipe below
  • 1 Head of Kale or 7 Cups Chopped (I used Lacinato kale)
  • 1 Cup Manchego Cheese – finely shredded
  • 3/4 Cup Sliced Radishes – thinly sliced
  • 1 Orange Bell Pepper – cut into strips or diced
  • 1/2 Cup Carrot – shredded
  • 1/2 Cup Red Cabbage – minced
  • 1/2 Cup Green Garlic (or green onion if you can’t find it) – minced
  • 1/2 Cup Micro Sprouts of your choice
  • 1/2 Cup Sliced Almonds
  • 1/4 Cup Fresh Tarragon (optional but oh so good)
  • 1 Tablespoon Extra Virgin Olive Oil
Wild Rice
  • 1 Cup Wild Rice
  • 2 1/4 Cup Filtered Water
  • 1 Tablespoon Extra Virgin Olive Oil
  • 1 Clove Garlic (optional)
  • 1 Unsalted Bouillon Cube (optional)
  • 1/2 Teaspoon Sea Salt
Vinaigrette
  •  1/2 Cup + 2 Tablespoons Blood Orange – fresh squeezed
  • 1/2 Teaspoon Blood Orange Zest
  • 1 (about 2 tablespoons)  Shallots – minced
  • 1 Cloves Garlic – minced
  • 1/2 Cup Extra Virgin Olive Oil
  • 1 Tablespoon Champagne Vinegar
  • 1 Tablespoon Sherry Vinegar
  • 1/2 Teaspoon Dijon Mustard
  • 1/4 Teaspoon Sea Salt – or to taste
  • Dash Black Pepper
Instructions:
Wild Rice

Make sure you rinse well before you cook to remove any particles.

Bring water, garlic, bouillon and salt to a boil then add the rice, cover and turn the heat to in-between low and medium low.

Cook for 50 – 60 minutes or until rice has split open.  Every stove cooks differently so if you still have some water left just drain it.

* Unlike other rice it is ok to take the lid off to check if the water is gone, just put the lid back on.   Some people add 3 cups of water then drain after.

Vinaigrette

Add mustard, orange juice, orange zest and salt to a medium bowl and whisk together.

Next whisk in the champagne vinegar, then the sherry vinegar and slowly whisk in the olive oil.  Stir in the garlic and shallots.

Wash the kale and tear off the main rib by holding the end of the stem and sliding off the leaves then chop into thin strips.

Salad

Put the kale in a large bowl with the olive oil and massage the oil into the kale then add the rice and dressing and mix together.  You can either completely cool the rice or add it warm.  (I like it slightly warm)

Add the cheese, radishes, bell pepper, carrots, cabbage, garlic greens, tarragon, almonds to the bowl to the kale and mix together.

Vegetable-Kale-Salad

Health Benefits:

Kale is low in calories, high in fiber and it is a loaded with antioxidants which help detox the liver. It is also an anti-inflammatory with omega-3 fatty acids, which is helpful for arthritis, joint pain and asthma.  Kale has more Iron than beef and more calcium than milk which helps prevents osteoporosis, joint flexibility and helps maintain normal bone health. It is great for cardiovascular support that helps in lowering cholesterol.  It is really high in vitamin A, C, and super high in the powerful antioxidant vitamin K (anyone taking anticoagulants should avoid kale because the high level of vitamin K that may interfere with the drugs.)    More on kale 

Wild rice is a good source of fiber, therefore, it helps with digestion and to lower cholesterol.  It is a complete protein and has twice as much protein as brown rice.  Wild rice contains all of the essential amino acids, but it’s a bit low in lysine.  It is extremely high in antioxidants so regular consumption protects you from disease and aging.  A serving of wild rice is lower in calories than other any other rice and provides 15 percent of the recommended daily value of zinc.  It has good sources of essential minerals like phosphorus, magnesium, manganese, folate, Vitamin B6, and niacin.

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