Seattle’s Favorite Kale Salad

May 13, 2023May 13, 20230 15
Seattle's Favorite Kale Salad recipe for a healthy meal
in Salad

Prep

20 min

Cook

45 min

Ready In

65 min

Level

Easy

Rating

1 Star2 Stars3 Stars4 Stars5 Stars
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Ingredients

1/2 cup freshly squeezed lemon juice
1/4 cup extra-virgin olive oil
2 teaspoons Dijon mustard
salt and ground black pepper to taste
5 cups water
2 cups uncooked wild rice
1 teaspoon butter
4 cups finely sliced red cabbage
2 large red bell peppers - seeded , cored , and chopped
2 bulbs fennel , trimmed and chopped
2 bunches kale , leaves stripped from stems and torn into pieces
1/4 lemon , juiced , or to taste

Nutrision Information

Servings Per Recipe
6
Calories
310
Sugar
8g
Fat
13g
Seattle's Favorite Kale Salad is a popular dish in the Pacific Northwest region of the United States, particularly in Seattle. This salad is a healthy and nutritious meal that's perfect for people who are health-conscious and want to eat clean. It's a filling meal that's easy to prepare at home or carry to work. The combination of kale, wild rice, red cabbage, bell pepper, and fennel makes it a flavorful and colorful salad that's a feast for eyes and taste buds. It's a delicious way to get your daily dose of vitamins, minerals, and fiber.

Instructions

1.In a small bowl, combine lemon juice, olive oil, Dijon mustard, salt and pepper. Whisk well and keep aside.
2.Bring 5 cups of water to a boil and add wild rice. Stir well and reduce heat to low. Cover and let it cook for 45 minutes until the rice is tender and all the water has been absorbed. Add butter and stir until well combined. Remove from heat and let it cool.
3.In a large bowl, mix red cabbage, red bell pepper, fennel, and kale. Pour the dressing over the veggies and toss well to combine.
4.Add the cooked rice to the salad bowl and toss well. Squeeze some lemon juice, if desired. Serve immediately or store in an airtight container in the fridge.

PROS

This kale salad is packed with nutrients and fiber.
It’s a perfect meal for weight loss or as a healthy side dish.

The unique combination of wild rice, red cabbage, bell pepper and fennel provides a great texture and taste.

CONS

The salad requires a fair bit of preparation time before you can enjoy it.
You need to cook the wild rice for 45 minutes, chop and slice the veggies properly, and prepare the dressing.

The salad is not recommended for people who are allergic to any of the ingredients or following a low-carb diet.

HEALTH & BENEFITS

Kale is a nutrition powerhouse that’s high in Vitamin C, Vitamin K, and iron. It has anti-inflammatory properties and can help to lower cholesterol levels and reduce the risk of heart diseases. Wild rice is a great source of protein, fiber, and antioxidants. It’s also gluten-free and low in fat. Red cabbage is rich in Vitamin C, dietary fiber, and essential minerals. It’s known for its cancer-fighting potential, anti-inflammatory properties, and digestive health benefits. Fennel has a unique sweet licorice flavor that’s rich in Vitamin C, fiber, and antioxidants. It’s also a natural diuretic and can help to improve digestion.

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