Wild Rice Salad with Kale

| March 24, 2016

Wild Rice Salad with Kale

Kale is cruciferous vegetable loaded with vitamins A, C and K, calcium, and fiber. Cruciferous vegetables contain indoles, glucosinolates, and isothiocyanates, phytochemicals that may help prevent cancer by aiding the body in detoxifying and blocking carcinogens, limiting production of cancer-related hormones, preventing tumor growth and working as anti-oxidants. This salad tastes best at room temperature, so it is recommended to allow some time for it to warm up after storing in the refrigerator.


  • 2 cups Lundberg Wild Rice Blend, uncooked
  • 4 cups water
  • ½ cup pecans or walnuts
  • ¼ cup extra virgin olive oil
  • 2 – 3 T water
  • ¼ cup lemon juice
  • 1 T agave nectar
  • ½ tsp. garlic, minced
  • 1 bunch kale, stems removed, rinsed and thinly sliced
  • ¾ cup dried cranberries
  • ¾ cup scallions, rinsed and thinly sliced
  • ¼ tsp. salt
  • Pepper to taste


  1. Combine rice mixture, salt and 4 cups water in rice cooker. Turn on and let cook until rice cooker switches from “cook” to “warm”, about 45 – 50 minutes.
  2. Let stand for an additional 10 minutes to steam. Remove and set aside to slightly cool.
  3. Preheat oven to 350 degrees F. Spread nuts out on a baking sheet and bake for about 8 minutes, until golden brown and fragrant. Remove from oven, let cool and then coarsely chop.
  4. In a large bowl, whisk together olive oil, water, lemon juice, agave nectar, garlic, salt and pepper until well combined.
  5. Add kale and gently “massage” the kale mixture with your hands for a few minutes until kale begins to wilt.
  6. Add the rice mixture, nuts, dried cranberries, and scallions and toss well. Add salt and pepper.

Yields 8 servings

Nutrition Information per serving: Calories 398; Total Fat 7g; Saturated Fat 2g; Carbohydrate 60g; Fiber 7g; Protein 7g; Sodium 87mg

Recipe adapted from: Jesse Miner’s cooking presentation to UCSF Cancer Survivorship Program