Description
A hearty and nutrient-rich Native American-inspired salad featuring wild rice, kale, black beans, and a zesty lemon dressing.
Ingredients
Scale
- 1 tablespoon Fresh Thyme (substitute with dried thyme)
- 1 cup Whole Wild Rice (can be replaced with brown rice)
- 2 cups Low-Sodium Vegetable Broth (water can be used as a lower-sodium alternative)
- 1 cup Cooked Black Beans (canned beans can be utilized for convenience)
- 4 cups Kale (spinach or Swiss chard may be substituted)
- 1 cup Baby Tomatoes or Ground Cherries (cherry tomatoes can be replaced with diced bell peppers)
- 1/2 cup Grated Pecorino Romano or Parmesan Cheese (nutritional yeast can serve as a dairy-free alternative)
- 1/4 cup Lemon Juice (lime juice is a good substitute)
- 1 tablespoon Fresh-Grated Lemon Zest (can be omitted if unavailable)
- 1/4 cup Extra Virgin Olive Oil (avocado oil can be used instead)
- Salt & Freshly Ground Black Pepper (to taste)
Instructions
- Prepare Black Beans: Soak beans overnight or use the quick-boil method. Cook in fresh water for 1–2 hours until tender; set aside to cool.
- Cook Wild Rice: Rinse the wild rice, then combine it in a pot with vegetable broth and fresh thyme. Simmer for about 20 minutes or according to package directions until the rice is chewy and fragrant. Let it sit for 5 minutes off the heat.
- Prepare Kale: Wash, de-stem, and slice the kale into ribbons. Massage it gently with a drizzle of olive oil and a sprinkle of salt for about 2-3 minutes until softened and vibrant.
- Make Dressing: In a small bowl, whisk together lemon juice, lemon zest, olive oil, salt, and freshly ground black pepper until well combined.
- Combine and Serve: In a large mixing bowl, combine the massaged kale, cooled wild rice, black beans, tomatoes, and cheese. Drizzle the dressing over the top, toss everything together gently, and serve immediately.
Notes
- Optional: Garnish with extra thyme for a pop of color and flavor.
- Store leftovers in an airtight container in the fridge for up to 2 days. Dress only before serving to maintain freshness.
- Salad without dressing can be frozen for up to 3 months. Thaw in the fridge overnight before dressing and serving.
- For a lactose-free or vegan option, substitute the cheese with nutritional yeast.
- Consider adding grilled chicken, shrimp, or tofu for extra protein.
- Substitute other greens like arugula or spinach for variety.
- Add toasted nuts or seeds for crunch, or crushed red pepper flakes for a spicy kick.
- Prep Time: 20 minutes
- Cook Time: 30 minutes
- Category: Salads
- Method: Combine and Toss
- Cuisine: Native American
Nutrition
- Serving Size: 1 serving
- Calories: 350 kcal
- Sugar: 5 g
- Sodium: 350 mg
- Fat: 15 g
- Saturated Fat: 3 g
- Unsaturated Fat: 11 g
- Trans Fat: 0 g
- Carbohydrates: 50 g
- Fiber: 10 g
- Protein: 12 g
- Cholesterol: 10 mg