Kale and Wild Rice Bowls with Honey-Balsamic Vinaigrette

 Kale and Wild Rice Bowls with Honey-Balsamic Vinaigrette are a wholesome and satisfying meal, featuring hearty wild rice paired with nutrient-dense kale, roasted veggies, and a sweet-tangy dressing. This dish is perfect for a nourishing lunch or dinner, offering a balance of textures and flavors.

Ingredients:

For the Bowl:

1 cup wild rice, cooked (or use a wild rice blend)

2 cups kale, chopped and massaged (remove tough stems)

1/2 cup roasted sweet potatoes or butternut squash, cubed

1/4 cup red onion, thinly sliced

1/4 cup toasted pecans or walnuts (optional, for crunch)

1/4 cup dried cranberries or raisins (optional, for sweetness)

1/4 cup feta cheese or goat cheese (optional, for creaminess)

For the Honey-Balsamic Vinaigrette:

3 tbsp balsamic vinegar

2 tbsp honey or maple syrup

1/4 cup olive oil

1 tsp Dijon mustard

Salt and pepper, to taste

Instructions:

1. Cook the Wild Rice:

Cook the wild rice according to package instructions. Set aside to cool slightly.

2. Prepare the Roasted Vegetables:

Preheat the oven to 400°F (200°C).

Toss the cubed sweet potatoes or butternut squash with olive oil, salt, and pepper. Spread them in a single layer on a baking sheet.

Roast for 25-30 minutes or until tender, stirring halfway through. Remove from the oven and set aside.

3. Massage the Kale:

Place the chopped kale in a large bowl. Drizzle with a little olive oil and a pinch of salt. Massage the kale with your hands for 1-2 minutes until it softens and darkens in color.

4. Make the Honey-Balsamic Vinaigrette:

In a small bowl, whisk together the balsamic vinegar, honey, olive oil, Dijon mustard, salt, and pepper until well combined.

5. Assemble the Bowls:

Divide the cooked wild rice into individual bowls.

Top with the massaged kale, roasted sweet potatoes or squash, red onion, toasted nuts, dried cranberries, and cheese (if using).

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

6. Serve:

Serve immediately or store the components separately to assemble later for meal prep.

Tips:

Make it vegan: Omit the cheese or use a plant-based cheese, and opt for maple syrup instead of honey.

Add protein: For extra protein, top with grilled chicken, tofu, or chickpeas.

Add more crunch: Try adding roasted sunflower seeds or crispy chickpeas for extra texture.

These Kale and Wild Rice Bowls with Honey-Balsamic Vinaigrette are full of earthy flavors, roasted sweetness, and a tangy dressing, making them a perfect healthy and filling meal for any time of day.