Wild Rice and Kale Salad
A hearty and refreshing salad made with kale, wild rice, tender chicken, and fresh apple, paired with avocado, almonds, craisins, and creamy goat cheese. Tossed in a bright balsamic lemon-cilantro vinaigrette, this salad is nutritious, flavorful, and perfect as a main meal or a side dish.
Equipment
- 1 large mixing bowl
- 1 blender or food processor (for dressing)
- 1 cutting board
- 1 chef’s knife
- 1 measuring cup
- 1 set of measuring spoons
- 1 small bowl (optional, for tossing dressing separately)
Ingredients
For the Salad:
- 4 cups kale chopped
- 1 cup wild rice cooked
- 1 cup cooked chicken diced
- 1 medium apple chopped
- ½ avocado cubed
- ¼ cup almonds chopped
- ¼ cup dried cranberries craisins
- ¼ cup goat cheese crumbled
For the Dressing:
- ½ cup olive oil
- 2 tablespoons balsamic vinegar
- 2 tablespoons lemon juice
- 2 tablespoons honey
- 1 clove garlic
- ½ cup fresh cilantro
- Salt to taste
- Black pepper to taste
Instructions
- Prepare the Wild Rice: If you’re not using pre-cooked wild rice, begin here. Rinse the wild rice thoroughly under cool running water to remove excess starch. Place it in a pot with water (usually a 1:3 ratio of rice to water, but follow package instructions). Bring to a boil, then lower the heat to a gentle simmer. Cover and cook until the rice is tender yet slightly chewy, about 40–45 minutes. Once cooked, drain off any extra liquid, fluff with a fork, and let it cool slightly before adding to the salad. This step can also be done ahead of time to save on prep.
- Blend the Dressing: Next, make the vinaigrette. In a blender or food processor, combine the olive oil, balsamic vinegar, lemon juice, honey, garlic, cilantro, and a pinch of salt and pepper. Blend until smooth and creamy, ensuring the cilantro is fully incorporated. Taste and adjust the seasoning, adding more lemon for brightness, honey for sweetness, or balsamic for tang if desired. Transfer the dressing to a small jar or bowl and set aside.
- Massage the Kale: Place the chopped kale in a large mixing bowl. Pour in two to three tablespoons of the vinaigrette, then use clean hands or salad tongs to gently massage the dressing into the kale leaves. This simple step helps soften the tough texture of raw kale, making it more tender and flavorful. Spend about one to two minutes massaging until the leaves darken and shrink slightly. Set the bowl aside while you prepare the remaining ingredients.
- Dice the Fresh Ingredients: On a cutting board, chop the apple into small bite-sized cubes, leaving the peel on for added fiber and crunch. Dice the avocado just before assembling the salad to prevent browning. If the chicken is not yet cut, slice it into small chunks or strips. Make sure everything is relatively uniform in size so each bite of salad feels balanced.
- Assemble the Salad Base: Return to your large mixing bowl with the massaged kale. Add the cooked wild rice and chicken directly on top. This creates the hearty base of the salad, providing both fiber and protein. Toss gently to combine, coating everything lightly with the vinaigrette already massaged into the kale.
- Add Fruits, Nuts, and Extras: Now layer in the apple cubes, avocado chunks, chopped almonds, and dried cranberries. Sprinkle in the crumbled goat cheese for a creamy, tangy contrast. At this stage, the salad should look vibrant and colorful with a balance of textures—crunch from the almonds, chewiness from the craisins, creaminess from the avocado and cheese, and freshness from the fruit.
- Dress and Toss Completely: Drizzle a little more vinaigrette over the salad, reserving extra on the side for serving if desired. Using salad tongs or clean hands, gently toss everything together until the ingredients are evenly coated with dressing. Be careful not to overmix, especially with the avocado, to maintain its shape and prevent it from becoming mushy.
- Taste and Adjust: Before serving, taste the salad to check for balance. If it needs more brightness, add a small squeeze of lemon. If you prefer more sweetness, drizzle in a touch of honey. Season lightly with salt and pepper as needed. This ensures the flavors are perfectly tailored to your liking.
- Serve and Enjoy: Transfer the salad into bowls or plates. Serve immediately as a refreshing, protein-rich main meal or as a vibrant side dish. If you’re preparing it ahead of time, keep the dressing separate until just before serving to preserve freshness. Enjoy the crunch, creaminess, and zest in every bite!
Notes
- Massaging the kale with dressing makes it softer and less bitter.
- Wild rice can be cooked ahead of time and chilled for faster assembly.
- Keep avocado out until serving to avoid browning.
- The vinaigrette is versatile—use it for other salads, grain bowls, or grilled vegetables.
- This salad works both as a light lunch or a hearty side dish.
