Kale and Rice Salad with Creamy Mayo Dressing
This Kale and Rice Salad with Mayo Dressing is a hearty, nutrient-packed salad that combines tender kale, fluffy rice, and a creamy, tangy dressing. It’s a perfect balance of textures and flavors, making it a great side dish or a satisfying meal on its own. The combination of fiber-rich kale and whole grains makes this dish both wholesome and delicious.
Recipe Details
Prep Time: 10 minutes
Cook Time: 20 minutes (for rice)
Total Time: 30 minutes
Servings: 4
Ingredients
For the Salad:
2 cups cooked rice (white, brown, or wild rice)
3 cups kale (stems removed, chopped)
½ cup red bell pepper (diced)
½ cup cucumber (diced)
¼ cup red onion (finely chopped)
¼ cup shredded carrots
¼ cup sunflower seeds (or sliced almonds)
¼ cup feta cheese (optional)
For the Mayo Dressing:
½ cup mayonnaise
1 tbsp lemon juice (or apple cider vinegar)
1 tsp Dijon mustard
1 tsp honey (or maple syrup for a vegan option)
1 small garlic clove (minced)
½ tsp salt
¼ tsp black pepper
Instructions
1. Cook the Rice:
1.If you haven’t already cooked the rice, prepare it according to package instructions.
2 Let it cool slightly before adding it to the salad.
2. Prepare the Kale:
1.Place chopped kale in a large bowl.
2.Drizzle with a little lemon juice and massage it with your hands for 1-2 minutes to soften.
3. Make the Dressing:
In a small bowl, whisk together mayonnaise, lemon juice, Dijon mustard, honey, garlic, salt, and black pepper until smooth.
4. Assemble the Salad:
1.In the bowl with kale, add cooked rice, red bell pepper, cucumber, red onion, shredded carrots, sunflower seeds, and feta cheese (if using).
2.Pour the dressing over the salad and toss everything together until well coated.
5. Serve & Enjoy:
Let the salad sit for 5-10 minutes to allow the flavors to meld, then serve chilled or at room temperature.
Nutritional Information
(Per Serving, Approximate)
Calories: 350
Protein: 7g
Carbohydrates: 45g
Fat: 16g
Fiber: 5g
Sugar: 4g
Sodium: 450mg
Notes & Tips
Make it Vegan: Use plant-based mayo and maple syrup instead of honey.
Add More Protein: Try grilled chicken, chickpeas, or hard-boiled eggs.
Crunch Factor: Add chopped nuts or croutons for extra texture.
Meal Prep Friendly: Store in the fridge for up to 3 days—great for make-ahead lunches.
Lighter Option: Use Greek yogurt instead of mayo for a tangy, high-protein dressing.