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kale wild rice salad in a brown bowl on a striped cloth.
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5 from 3 votes

Kale wild rice salad

This kale wild rice salad is a tasty combination of fruit, vegetables and rice with a zingy ginger dressing. Serves 2 as a main dish, or 4 as a side salad.
Prep Time15 mins
Cook Time20 mins
Total Time35 mins
Course: Lunch, Salad, Side Dish
Cuisine: American, British
Servings: 2 servings
Author: Claire


  • ½ cup wild rice or wild rice mix
  • 2 cups kale finely diced, packed
  • 1 celery stick diced
  • 1 carrot grated
  • 1 apple cored and diced
  • 2 tablespoon pumpkin seeds
  • 1 handful parsley or coriander
  • 1 teaspoon extra virgin olive oil
  • 1 teaspoon apple cider vinegar
  • pinch salt

For the ginger dressing

  • 2 tablespoon extra virgin olive oil
  • 1 teaspoon apple cider vinegar
  • ½ garlic clove minced or finely diced
  • 2 cm ginger grated, more to taste
  • pinch salt
  • pinch black pepper optional


  • Cook the rice according to packet instructions. Set aside to cool.
  • Add the diced kale to a bowl, and drizzle on the oil, vinegar and salt. Massage the kale with your hands for 2-3 minutes, so it softens.
  • Make the ginger dressing by combining all the ingredients. Taste, and adjust with more oil, vinegar or ginger to preference.
  • Add all the ingredients to a bowl. Drizzle over the dressing and toss to combine.


  • Dice the apple last, just before serving as it can brown quickly.
  • Adjust the amount of oil in the dressing to preference. There is already oil on the kale, so you may prefer less than usual.
  • Ginger is the big flavour of the dressing, so up the quantity if you want extra zing!
  • My low histamine readers may wish to leave the apple cider vinegar out of the recipe, or use white distilled vinegar which rates as lower histamine on the SIGHI list.
Swiss Interest Group Histamine Intolerance (SIGHI) food compatibility list for histamine
All ingredients score 0 on the SIGHI list, with the exception of:
  • ginger, which scores 1.
  • kale isn't rated on the SIGHI list.
  • apple cider vinegar, which scores 1.
  • coriander (if using) scores 0, but has a ? as a liberator and a note stating 'only small amounts are well tolerated'.
  • black pepper, which scores 2.
  • garlic, which scores 1.