Imagine a salad that captures the essence of autumn in every single bite - crisp kale, nutty brown rice, and a symphony of flavors that dance across your palate! This isn't just another boring salad; it's a nutritional powerhouse that will revolutionize your healthy eating routine. Packed with wholesome ingredients and bursting with seasonal charm, our Autumn Kale Brown Rice Salad is about to become your new obsession.
Prep Time: 15 mins
Cook Time: 30 mins
Total Time: 45 mins
Cuisine: American
Serves: 4 servings
Ingredients
- 2 cups cooked brown rice
- 4 cups kale, chopped
- 1/2 cup dried cranberries
- 1/2 cup walnuts, chopped
- 1/4 cup feta cheese, crumbled
- 2 tablespoons olive oil
- 1 tablespoon apple cider vinegar
- Salt and pepper to taste
Instructions
- Begin by cooking the brown rice according to package instructions. Typically, you'll need to combine 1 cup of dry brown rice with 2 cups of water in a saucepan. Bring to a boil, then reduce the heat to low, cover, and simmer for about 30-40 minutes until the rice is tender and the water is absorbed. Once cooked, fluff the rice with a fork and set aside to cool.
- While the rice is cooking, prepare the kale. Rinse the kale leaves thoroughly under cold water to remove any dirt or grit. Remove the tough stems and chop the leaves into bite-sized pieces. If you prefer a more tender texture, you can massage the chopped kale with a little olive oil and a pinch of salt for a couple of minutes.
- In a large mixing bowl, combine the chopped kale, dried cranberries, and chopped walnuts. The sweetness of the cranberries and the crunch of the walnuts will add great texture and flavor to the salad.
- Once the brown rice has cooled, add it to the mixing bowl with the kale, cranberries, and walnuts. Gently toss the ingredients together to combine.
- In a small bowl, whisk together the olive oil, apple cider vinegar, salt, and pepper to create a dressing. Adjust the seasoning to your taste, adding more salt or pepper if needed.
- Drizzle the dressing over the salad and toss gently to ensure everything is evenly coated. Be careful not to overmix, as you want to keep the texture of the ingredients intact.
- Finally, sprinkle the crumbled feta cheese over the top of the salad. This will add a creamy, tangy flavor that complements the other ingredients beautifully.
- Let the salad sit for about 5-10 minutes before serving. This allows the flavors to meld together. Serve chilled or at room temperature.
- Enjoy your autumn kale brown rice salad as a nutritious side dish or a light main course!
Tips
- Rice Perfection: Use a rice cooker or instant pot for more consistent brown rice texture if you're not confident in stovetop cooking.
- Kale Massage Technique: Massaging kale with olive oil helps break down its tough fibers, making it more tender and easier to digest.
- Toasting Tip: Lightly toast your walnuts in a dry skillet for 2-3 minutes before adding them to enhance their nutty flavor.
- Make-Ahead Magic: This salad actually tastes better after sitting for a few hours, allowing flavors to meld. It's perfect for meal prep!
- Customization Options: Feel free to swap feta for goat cheese or add roasted butternut squash for extra autumn vibes.
- Dressing Hack: Make extra dressing and store in the refrigerator for quick salad upgrades throughout the week.
Nutrition Facts
Calories: 350kcal
Carbohydrates: 40g
Protein: 12g
Fat: 20g
Saturated Fat: 4g
Cholesterol: 10mg
