Kale and Wild Rice Bowls with Honey-Balsamic Vinaigrette

 Here’s a healthy and satisfying recipe for Kale and Wild Rice Bowls with Honey-Balsamic Vinaigrette, a flavorful bowl packed with nutrient-dense ingredients, including earthy kale, hearty wild rice, and a tangy, sweet dressing.

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Ingredients

For the Kale and Wild Rice Bowls

2 cups cooked wild rice (about 1 cup dry)

4 cups fresh kale, washed, de-stemmed, and chopped

1/2 cup roasted sweet potato, diced (optional for added flavor)

1/4 cup red onion, thinly sliced

1/4 cup toasted pecans or walnuts

1/4 cup dried cranberries or raisins

1/4 cup crumbled feta or goat cheese (optional)

For the Honey-Balsamic Vinaigrette

2 tbsp balsamic vinegar

1 tbsp honey (or maple syrup)

1/4 cup extra virgin olive oil

1 tsp Dijon mustard

Salt and pepper, to taste

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Instructions

1. Prepare the Wild Rice

Cook the wild rice according to package instructions. Once cooked, fluff with a fork and set aside to cool slightly.

2. Prepare the Kale

Massage the kale with your hands for about 2-3 minutes to help soften the leaves. This step will make the kale more tender and less bitter.

3. Prepare the Honey-Balsamic Vinaigrette

In a small bowl or jar, whisk together the balsamic vinegar, honey, Dijon mustard, salt, and pepper.

Gradually add the olive oil while continuing to whisk until the dressing is emulsified and smooth. Taste and adjust seasoning if needed.

4. Assemble the Bowls

In large bowls, divide the massaged kale, cooked wild rice, and roasted sweet potato (if using).

Top with sliced red onion, toasted nuts, dried cranberries, and crumbled feta or goat cheese.

5. Drizzle with Vinaigrette

Drizzle the honey-balsamic vinaigrette over the bowls and toss gently to combine.

6. Serve

Serve immediately as a nutritious lunch or light dinner, or store in the refrigerator for meal prep.

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Tips

Feel free to add protein like grilled chicken, chickpeas, or roasted salmon to make the bowl more filling.

For extra flavor, you can add some roasted beets or avocado to the salad.

This bowl is customizable—add any of your favorite veggies or nuts to suit your taste.

Enjoy your Kale and Wild Rice Bowls with Honey-Balsamic Vinaigrette, a hearty, wholesome, and flavorful dish that’s perfect for a healthy meal!