Kale and Rice Salad with Mayo Dressing
This Kale and Rice Salad with Mayo Dressing is a hearty and flavorful dish, perfect as a side or a light main meal. The nutty rice pairs beautifully with the crunchy kale, while the creamy mayo dressing adds richness and tang. It’s a great make-ahead dish for meal prep, potlucks, or a healthy weeknight dinner!
Time Needed
Prep Time: 10 minutes
Cooking Time: 25 minutes
Total Time: 35 minutes
Ingredients
For the Salad:
1 cup cooked rice (brown, white, or wild rice)
2 cups kale, finely chopped (stems removed)
½ cup shredded carrots
½ cup red bell pepper, diced
¼ cup red onion, finely chopped
¼ cup sunflower seeds (or almonds, walnuts)
¼ cup dried cranberries (or raisins)
For the Mayo Dressing:
⅓ cup mayonnaise (or Greek yogurt for a lighter option)
1 tablespoon Dijon mustard
1 tablespoon lemon juice (or apple cider vinegar)
1 teaspoon honey (or maple syrup)
1 clove garlic, minced
½ teaspoon salt
¼ teaspoon black pepper
Instructions
1. Cook the Rice
1. If not already cooked, prepare 1 cup of rice according to package instructions.
2. Let it cool to room temperature before mixing it into the salad.
2. Massage the Kale
1. Place chopped kale in a large bowl.
2. Drizzle with 1 teaspoon lemon juice and massage the leaves for 1–2 minutes until they become slightly softer and darker.
3. Prepare the Dressing
1. In a small bowl, whisk together mayonnaise, Dijon mustard, lemon juice, honey, garlic, salt, and black pepper.
2. Adjust seasoning to taste.
4. Assemble the Salad
1. Add cooked rice, carrots, bell pepper, red onion, sunflower seeds, and dried cranberries to the kale.
2. Pour the dressing over the salad and toss well to coat everything evenly.
5. Serve & Enjoy
Serve immediately or refrigerate for 30 minutes to let the flavors meld.
Garnish with extra seeds or a sprinkle of Parmesan cheese if desired.
Nutritional Information
Calories: ~320 kcal
Protein: 7g
Carbohydrates: 38g
Fat: 16g
Fiber: 4g
Sodium: ~400mg
Notes & Variations
Lighter Version: Use Greek yogurt instead of mayo.
Extra Crunch: Add chopped cucumbers or toasted chickpeas.
Protein Boost: Mix in grilled chicken, tofu, or chickpeas.
Make Ahead: Stores in the fridge for up to 3 days.