Kale Salad with Beets & Wild Rice


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.

Prep Time:
20 mins
Total Time:
20 mins
10 cups


  • 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

  • cup toasted sunflower seeds

  • 5 tablespoons Lemon-Tahini Dressing (see associated recipe)


  1. 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.

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