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Megan's Wild Rice & Kale Salad
This hearty salad features nutritious wild rice, kale, goat cheese and colorful vegetables. Serve it as a light dinner and pack it for tomorrow's lunch! Recipe yields 4 medium salads.
👥 4 Servings⏱️ Prep & Cook: 50 min⏳ Prep: 10 min🔥 Cook: 40 min👤 Cookie and Kate📖 cookieandkate
🥘 Ingredients
Check off ingredients as you prepare them:
🍳 Cookware
- ●pot
- ●bowl
- ●whisk
📝 Preparation Steps
1
(This step is designed for an Instant Pot. See recipe notes for stovetop instructions.) Add the wild rice and water to the Instant Pot. Secure the lid and move the steam release valve to Sealing. Select Manual/Pressure Cook and cook on high pressure for ⏱️ 22 minutes.
wild rice1 cup
2
While the rice is cooking, in a large bowl, whisk together the olive oil, lemon juice, garlic, salt, pepper and maple syrup to make the dressing. Set aside.
garlic, pressed or minced1 clovemaple syrup2 teaspoons
3
Remove the ribs from the kale and finely chop the leaves (you should have about 2 to 3 cups); add the kale to the bowl. Chop the green onions (about 1 cup) and cut the tomatoes into quarters, adding both to the bowl as you work. Seed and chop the red bell pepper and add it to the bowl. Toss the vegetables to coat well in the dressing.
medium red bell pepper1
4
When the cooking cycle is complete, let the pressure naturally release for ⏱️ 10 minutes, then move the steam release valve to Venting to release any remaining pressure. When the floating valve drops, remove the lid and give the rice a stir.
5
Add the rice to the bowl of dressed vegetables. (If you haven’t finished chopping the vegetables, you can finish as the rice cools.) Toss well to coat. Megan suggests chilling the bowl in the fridge for ⏱️ 30 minutes, but I was hungry and it tasted great to me, so do as you please.
6
Just before serving, stir in the feta and taste and adjust the seasonings as needed, adding an extra squeeze of lemon juice to brighten the flavors. Store leftovers in an airtight container in the fridge for up to 3 days.
Nutrition Facts
calories
300 calories
fat Content
12 g
serving Size
1 medium salad
fiber Content
5.1 g
sugar Content
8.1 g
sodium Content
466.3 mg
protein Content
10 g
trans Fat Content
0 g
cholesterol Content
16.7 mg
carbohydrate Content
41 g
saturated Fat Content
3.9 g
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