Wild & Brown Rice and Massaged Kale Salad

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This hearty salad is perfect for Meatless Friday Dinner

~Created by McKenzie Hall~

Makes 6 servings

  • 1 cup cooked wild rice, cooled
  • 2 cups cooked brown rice, cooled
  • 4 cups kale
  • 1/2 teaspoon salt
  • 1/2 lemon, juiced and zested
  • 1 teaspoon cold pressed extra virgin olive oil
  • 6 ounces blueberries, washed
  • 8 dried apricots, chopped
  • 1/2 cup pomegranate seeds
  • 1/4 cup pumpkin seeds
  • 1/4 cup feta cheese, crumbled (optional)
  • 1/4 cup orange juice
  • 2 Tablespoons extra virgin olive oil
  • 1 clove garlic, minced
  • Salt and pepper, to taste
Cooking Instructions:

Place the washed, stemmed and cut kale into a large bowl. Sprinkle with salt, lemon juice and zest, and 1-teaspoon olive oil. Massage the kale leaves between your hands until you see the kale turn a dark, shiny green.

Toast the pumpkin seeds by placing them in a dry skillet over medium heat. Stir the seeds with a wooden spoon until then begin to puff up and turn slightly golden. Remove the seeds from the heat and set aside to cool.

Make the dressing by whisking together the orange juice, olive oil, garlic and salt and pepper.

Combine the massaged kale, wild and brown rice, blueberries, apricots, pomegranate seeds and pumpkin seeds in a large bowl.

Mix in the dressing.If desired, top with the crumbled feta cheese. Serve immediately.

Nutrition facts per serving: Calories: 260; Fat: 11g; Sodium: 125mg;Carbohydrates: 38g; Dietary Fiber: 4g; Protein: 8g % of Daily Value: Vitamin A 140%; Vitamin C 110%; Calcium 8%; Iron 15%

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Always in Season


Thanksgiving is a time for enjoying the bountiful gifts of the Earth.
For hundreds of years, Wild Rice has been a traditional ingredient of American feasts.  
Try one of these recipes and make Wild Rice part of your family’s Thanksgiving tradition.

Apple-Sage Wild Rice Stuffing
Mini Pumpkins stuffed with Wild Rice
California Wild Rice and Walnut Dressing
Wild Rice and sausage stuffing

Our Chef's Circle is continually developing new recipes and uses for wild rice especially with you, the professional chef, in mind.