Kale and Wild Rice Bowls Recipe

Yields: 4 servings



  • 1 cup wild rice
  • 2-3 cups vegetable broth or water
  • ½ teaspoon salt


  • 1 large bunch curly kale
  • 2 tablespoons olive oil
  • 1 clove garlic, minced
  • ¼ teaspoon salt
  • Pinch of red pepper flakes (optional)


  • 1/4 cup olive oil
  • 2 tablespoons balsamic vinegar
  • 1 tablespoon Dijon mustard
  • 1 tablespoon honey or maple syrup
  • ½ teaspoon salt
  • ¼ teaspoon black pepper

Choose your toppings (suggestions):

  • Protein: cooked chicken, chickpeas/lentils (seasoned), tofu, salmon
  • Vegetables: Roasted sweet potatoes, butternut squash, red onion, bell peppers, cherry tomatoes
  • Nuts/Seeds: Almonds, pumpkin seeds, walnuts
  • Dried Fruit: Cranberries, raisins
  • Cheese: Goat cheese, feta, shredded Parmesan
  • Other: Avocado, hummus, hard-boiled egg


  • Cook the wild rice: Rinse the wild rice well. Combine with broth (or water) and salt in a saucepan. Bring to a boil, then reduce heat to low, cover, and simmer for 45-50 minutes or until tender and most liquid is absorbed.
  • Prep the kale: Wash and de-stem the kale. Roughly chop the leaves.
  • Cook the kale: Heat olive oil in a large skillet over medium heat. Add garlic and cook for 30 seconds until fragrant. Add kale, salt, and red pepper flakes (if using). Cook, stirring occasionally, until kale is wilted and tender, about 5 minutes.
  • Make the vinaigrette: Whisk together all vinaigrette ingredients in a small bowl or jar.
  • Assemble bowls: Divide wild rice between bowls. Top with cooked kale and desired toppings. Drizzle generously with the vinaigrette and toss gently in the bowl.


  • Pre-cook elements: To save time, cook the wild rice, roast vegetables, or prepare protein a day or two in advance.
  • Make it your own: This recipe is a fantastic base. Get creative with toppings to match your preferences and what’s in season!
  • Leftovers: Store leftover components in separate containers in the fridge. The dressed bowl may become a bit soggy, but individual parts store well for 3-4 days.

Enjoy your vibrant and healthy Kale and Wild Rice Bowls!


No comments yet. Why don’t you start the discussion?

Leave a Reply

Your email address will not be published. Required fields are marked *