I love a good salad, especially when it’s full of delicious ingredients like brown and wild rice, grapes, and kale. This Brown and Wild Rice Salad with Grapes and Kale is one of my favorite recipes, and I’m so excited to share it with you. Whenever I make this salad, it always comes out flavorful and crunchy, and it looks absolutely stunning.
Brown And Wild Rice Salad With Grapes And Kale Recipe
- 1 ½ cups brown and wild rice mix
- 2 cups water
- 1 cup orange juice
- ⅓ cup agave nectar
- 3 tablespoons olive oil
- 2 tablespoons apple cider vinegar
- ½ teaspoon salt, or to taste
- 1 ½ cups chopped kale leaves
- ½ cup chopped red bell pepper
- ½ cup toasted pine nuts
- ¼ cup halved seedless red grapes
- 2 tablespoons chopped celery
- 1 tablespoon chopped fresh parsley
- 1 tablespoon chopped fresh basil
- 1 lemon, zested
- Preheat oven to 375 degrees F.
- In a medium saucepan, combine brown and wild rice mix, water, orange juice, agave nectar, 1 tablespoon of olive oil, 1 tablespoon of apple cider vinegar, and salt. Bring to a boil, reduce heat to low, and simmer for 40 minutes or until the rice is tender.
- Meanwhile, heat 1 tablespoon of olive oil in a large skillet over medium heat. Add the kale, bell pepper, pine nuts, red grapes, celery, parsley, basil, and lemon zest. Sauté for 5 minutes or until the vegetables are softened.
- In a large bowl, combine the cooked rice, sautéed vegetables, and remaining olive oil and apple cider vinegar. Mix until all ingredients are evenly distributed.
- Transfer the salad to a serving dish and garnish with fresh parsley and basil, if desired. Serve warm or at room temperature. Enjoy!
- Serving size: 1 cup
- Calories: 320
- Fat: 10 grams
- Saturated fat: 1.5 grams
- Carbohydrates: 47 grams
- Sugar: 8 grams
- Fiber: 5 grams
- Protein: 7 grams
- Sodium: 300 milligrams
What makes this salad an ideal lunchtime meal?
This brown and wild rice salad with grapes and kale is the ideal lunchtime meal because it is both nutritious and delicious. The combination of brown and wild rice provides a good source of complex carbohydrates to keep you energized throughout the day, while the kale and grapes provide a wide variety of vitamins and minerals to support your overall health. Additionally, the salad is full of fiber, which is essential for digestive health. The dish is finished with a simple vinaigrette, making it light and refreshing. This ensures that you stay full and satisfied until dinner time.
What nutritional benefits does this brown and wild rice salad provide?
This brown and wild rice salad provides a number of nutritional benefits. Specifically, the combination of brown and wild rice, grapes, and kale provides:
- A source of complex carbohydrates: Both brown and wild rice are complex carbohydrates, providing long-lasting energy to help keep you going throughout the day.
- A healthy source of dietary fiber: The combination of brown and wild rice is a great source of dietary fiber which can help to promote digestive health and maintain a healthy weight.
- A range of vitamins and minerals: Grapes are a great source of vitamin C, while kale is packed with a range of essential vitamins and minerals, including Vitamin A, K and iron.
- A good source of plant-based protein: Both brown and wild rice are a good source of plant-based protein, providing 8 grams per cup.
- Healthy fats: This salad also contains healthy fats from the olive oil and nuts, which can help to promote heart health and maintain a healthy weight.
What are the benefits of adding grapes and kale to a salad?
The Benefits of Adding Grapes and Kale to a Salad:
- Grapes provide a natural sweetness to the salad, while kale adds a healthy dose of vitamins and minerals.
- Grapes and kale are both high in antioxidants, helping to protect the body from oxidative damage.
- Grapes and kale provide dietary fiber, which helps to keep your digestive system running smoothly.
- Grapes and kale are both low in calories and fat, making them an ideal addition to a healthy salad.
- Grapes and kale contain essential vitamins and minerals such as Vitamin A, Vitamin C, and calcium.
- Grapes and kale can help to keep you feeling full longer, reducing the urge to snack.
How can you make this salad even healthier?
You can make this brown and wild rice salad with grapes and kale even healthier by adding a variety of nutritious ingredients. Adding lean proteins like grilled chicken or turkey, as well as heart-healthy nuts or seeds, can give the salad an extra boost of protein and healthy fats. You can also add additional vegetables like bell peppers, mushrooms, or zucchini to increase the fiber content. For a boost of vitamins and minerals, try adding some fresh fruit like oranges, strawberries, or blueberries. Finally, using a light vinaigrette instead of a creamy dressing can help reduce the amount of fat and calories in the salad. With these simple additions, you can easily make this brown and wild rice salad even healthier.
What are some other ingredients that can be used to substitute grapes and kale in this salad?
When it comes to substituting grapes and kale in a brown and wild rice salad, there are a variety of other ingredients that can be used. For example, instead of grapes, dried cranberries or raisins can be used to add sweetness to the salad. If a crunchy texture is desired, chopped apples or pears can be added. To replace the kale, spinach or arugula can be used, or a combination of other leafy greens. Other flavorful additions to the salad can include slivered almonds, feta cheese, and diced bell peppers. To add a bit of savoriness, diced red onions can be added, or even crumbled bacon for a heartier salad. Finally, for a bit of acidity, a vinaigrette dressing or a squeeze of fresh lemon juice is perfect for bringing all the flavors together.