Go Back
+ servings
kale wild rice salad in a brown bowl on a striped cloth.
Print Recipe
5 from 5 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 minutes
Cook Time20 minutes
Total Time35 minutes
Course: Lunch, Salad, Side Dish
Cuisine: American, British
Diet: Gluten Free, Vegan, Vegetarian
Servings: 2 servings
Calories: 427kcal
Author: Claire

Ingredients

  • 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

Instructions

  • 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.

Notes

  • 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.
  • Please note that nutritional information is offered as a courtesy. It is auto-generated and should be understood to be an estimate.
 
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.

Nutrition

Calories: 427kcal | Carbohydrates: 50g | Protein: 12g | Fat: 23g | Saturated Fat: 3g | Polyunsaturated Fat: 5g | Monounsaturated Fat: 13g | Trans Fat: 0.01g | Sodium: 65mg | Potassium: 707mg | Fiber: 9g | Sugar: 13g | Vitamin A: 12024IU | Vitamin C: 72mg | Calcium: 204mg | Iron: 3mg