Name: Kale Salad with Beets & Wild Rice
Prep time: 20 min
Total time: 20 min
Ingredients: 1 large bunch lacinato or curly kale, stems trimmed, chopped (8 cups); 1 medium beet, peeled, halved and very thinly sliced (2 1/2 cups); 1 cup cooked wild rice; 0.33333334326744 cup toasted sunflower seeds; 5 tablespoons Lemon-Tahini Dressing (see associated recipe)

Kale Salad with Beets & Wild Rice

5.0

(3)

3 Reviews

Beets and kale, speckled with chewy wild rice and crunchy sunflower seeds, make a satisfying, colorful dinner salad. The beets are nicest when they are sliced paper thin. Use a mandoline or vegetable slicer, if you have one.

Carolyn Casner

Updated on January 4, 2019

Prep Time:

20 mins

Total Time:

20 mins

Servings:

Yield:

10 cups

Nutrition Profile:

Dairy-Free Diabetes Appropriate Egg Free Gluten-Free Healthy Immunity Heart Healthy Low Sodium Low-Calorie Nut-Free Soy-Free Vegan Vegetarian

Jump to Nutrition Facts

Ingredients

1 large bunch lacinato or curly kale, stems trimmed, chopped (8 cups)
1 medium beet, peeled, halved and very thinly sliced (2 1/2 cups)
1 cup cooked wild rice
⅓ cup toasted sunflower seeds
5 tablespoons Lemon-Tahini Dressing (see associated recipe)

Directions

Combine kale, beet, wild rice and sunflower seeds in a large bowl. Add dressing and toss until well coated. Serve within 2 hours.

Associated Recipes

Lemon-Tahini Dressing

Nutrition Facts (per serving)

173	Calories
10g	Fat
19g	Carbs
7g	Protein

Nutrition Facts
Servings Per Recipe 4
Serving Size 2 1/2 cups
Calories 173
% Daily Value *
Total Carbohydrate 19g	7%
Dietary Fiber 4g	14%
Total Sugars 3g
Protein 7g	13%
Total Fat 10g	12%
Saturated Fat 1g	6%
Vitamin A 3233IU	65%
Vitamin C 44mg	49%
Folate 112mcg	28%
Sodium 305mg	13%
Calcium 72mg	6%
Iron 2mg	9%
Magnesium 54mg	13%
Potassium 402mg	9%

Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.

* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)

(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.