Garlic Kale and Brown Rice Salad is a vibrant and nutrient-rich dish that’s perfect for anyone seeking a wholesome meal. This salad is an excellent choice for busy weeknights, meal prep, or as a delightful side dish for gatherings. Packed with fiber, vitamins, and antioxidants, it’s a healthy recipe that caters to both vegetarians and those looking to incorporate more plant-based dishes into their diet. Did you know that kale is often referred to as a superfood because of its exceptional nutrient profile? It’s true! Now, let’s dive into this delicious recipe.
| Yields | Prep Time | Cook Time | Total Time | Calories per Serving |
|---|---|---|---|---|
| 4 servings | 10 minutes | 30 minutes | 40 minutes | 250 |
Ingredients for Garlic Kale and Brown Rice Salad
- 2 cups of chopped kale leaves, stems removed
- 1 cup of cooked brown rice
- 1/2 cup of cherry tomatoes, halved
- 1/4 cup of red onion, finely chopped
- 1/4 cup of feta cheese, crumbled (optional)
- 1/4 cup of fresh parsley, chopped
- 2 cloves of garlic, minced
- 2 tablespoons of olive oil
- Juice of 1 lemon
- Salt and pepper to taste
Instructions for Preparing Garlic Kale and Brown Rice Salad
Step 1: Prepare the Brown Rice
Begin by cooking the brown rice according to the package instructions. This usually involves rinsing the rice, combining it with double the amount of water, and simmering it until tender. Brown rice takes about 30 minutes to cook, so plan accordingly.
Step 2: Massage the Kale
While the rice is cooking, place the chopped kale in a large mixing bowl. Drizzle 1 tablespoon of olive oil over the kale and sprinkle with a pinch of salt. Using your hands, massage the kale for about 2-3 minutes until it becomes tender and reduced in volume. This process helps to break down the tough fibers and enhances the flavor.
Step 3: Sauté the Garlic
In a small pan, heat the remaining tablespoon of olive oil over medium heat. Once hot, add the minced garlic and sauté for about 1-2 minutes until fragrant but not browned. Remove from heat and allow it to cool slightly.
Step 4: Combine Ingredients
Once the brown rice is cooked, add it to the bowl with the massaged kale. Incorporate the halved cherry tomatoes, chopped red onion, crumbled feta cheese (if using), and fresh parsley. Pour the sautéed garlic and olive oil mixture over the top.
Step 5: Make the Lemon Dressing
In a small bowl, whisk together the lemon juice, salt, and pepper to create a zesty dressing. Pour this dressing over the salad and toss everything together until well combined.
Step 6: Serve and Enjoy
Taste and adjust the seasoning if necessary. This Garlic Kale and Brown Rice Salad can be served immediately or chilled in the refrigerator for a more refreshing flavor. Enjoy this colorful and nutrient-packed salad as a main dish or side!
Nutrition Facts for Garlic Kale and Brown Rice Salad
| Nutrient | Amount per Serving |
|---|---|
| Calories | 250 |
| Protein | 6g |
| Carbohydrates | 45g |
| Fiber | 7g |
| Fat | 8g |
| Vitamins | A, C, K |
Watch this video for a visual guide to making Garlic Kale and Brown Rice Salad!
Tips and Variations for Garlic Kale and Brown Rice Salad
- Shortcuts: Use pre-cooked brown rice or microwaveable packets to save time.
- Swaps: Feel free to substitute quinoa or farro for the brown rice for a different texture and flavor.
- Extra Flavor: Add nuts like walnuts or almonds for a crunchy texture and additional healthy fats.
- Seasonal Ingredients: Incorporate seasonal vegetables such as bell peppers or cucumbers for added freshness.
Kitchen Equipment Needed
- Large mixing bowl
- Small frying pan
- Whisk
- Measuring cups and spoons
- Knife and cutting board
Storing Leftovers
Garlic Kale and Brown Rice Salad can be stored in an airtight container in the refrigerator for up to 3 days. The flavors will meld together over time, making it even tastier! If you plan to make it ahead of time, consider keeping the dressing separate until you’re ready to serve to maintain the freshness of the ingredients.
Pairing Suggestions
This salad pairs wonderfully with grilled chicken or fish for a wholesome meal. For a vegetarian option, try serving it alongside roasted chickpeas or a hearty vegetable soup. A glass of chilled white wine or a refreshing lemonade complements the zesty flavors beautifully.
Try making this Garlic Kale and Brown Rice Salad for your next meal; it’s easy to prepare, packed with wholesome ingredients, and full of Mediterranean flavors. Remember to share the recipe with your friends and subscribe to the blog for more delicious and healthy recipes!
Frequently Asked Questions
Q: What is the benefit of brown rice salad?
A: Brown rice salad provides a great source of complex carbohydrates and fiber, which aids digestion and keeps you feeling full longer. It also contains essential vitamins and minerals, making it a nutritious choice for a balanced diet.
Q: Are rice salads really that healthy or not?
A: Yes, rice salads can be very healthy! They are typically made with whole grains, fresh vegetables, and healthy fats, providing a balanced mix of nutrients. Just be mindful of added dressings or toppings that may increase calorie counts.
Q: Is raw kale good in salads?
A: Absolutely! Raw kale is not only safe to eat but is also packed with nutrients. When massaged or dressed, it becomes tender and flavorful, making it an excellent base for salads.
Q: How to spice up your brown rice?
A: You can spice up your brown rice by cooking it in vegetable broth instead of water, adding herbs and spices like garlic powder, cumin, or turmeric, or mixing in sautéed vegetables and nuts for added flavor and texture.
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