Kale Salad with Beets & Wild Rice

4.6
(5)
5 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 April 19, 2024
Tested by
EatingWell Test Kitchen
Eating Well Bio Page
Tested by EatingWell Test Kitchen

The EatingWell Test Kitchen is comprised of a group of culinary professionals who develop and test our recipes. Our recipes go through a rigorous process, which includes testing by trained recipe testers, using different equipment (e.g., gas and electric stoves) and a variety of tools and techniques to make sure that it will really work when you make it at home. Testers shop major supermarkets to research availability of ingredients. Finally, a Registered Dietitian reviews each recipe to ensure that we deliver food that's not only delicious, but adheres to our nutrition guidelines as well. Learn more about our food philosophy and nutrition parameters.

Meet the EatingWell Test Kitchen
Reviewed by Dietitian
Emily Lachtrupp, M.S., RD
Emily Lachtrupp Headshot
Reviewed by Dietitian Emily Lachtrupp, M.S., RD

Emily Lachtrupp is a registered dietitian experienced in nutritional counseling, recipe analysis and meal plans. She's worked with clients who struggle with diabetes, weight loss, digestive issues and more. In her spare time, you can find her enjoying all that Vermont has to offer with her family and her dog, Winston.

EatingWell's Editorial Guidelines
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Prep Time:
20 mins
Total Time:
20 mins
Servings:
4
Yield:
10 cups
Nutrition Profile:
Diabetes-Friendly Nut-Free Dairy-Free Healthy Immunity Low-Sodium Soy-Free Heart-Healthy Vegan Vegetarian Egg-Free Gluten-Free Low-Calorie
Jump to Nutrition Facts
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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

Directions

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

Originally appeared: EatingWell.com, August 2018

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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