Healthy Lifestyle Diets Healthy Vegetarian Recipes Vegetable Recipes for Vegetarian Diet Healthy Vegetarian Kale Recipes 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. By Carolyn Casner Carolyn Casner Carolyn Casner is a longtime recipe tester and contributor for EatingWell. Over the years, she has tested and developed hundreds of recipes for the magazine and website. EatingWell's Editorial Guidelines Updated on January 4, 2019 Print Rate It Share Share Tweet Pin Email Prep Time: 20 mins Total Time: 20 mins Servings: 4 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 Rate it Print Nutrition Facts (per serving) 173 Calories 10g Fat 19g Carbs 7g Protein Show Full Nutrition Label Hide Full Nutrition Label 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. Powered by the ESHA Research Database © 2018, ESHA Research, Inc. All Rights Reserved