Kale, Brown Rice and Butternut Salad

Recipe courtesy of USA Rice Federation.

Kale and brown rice are a match made in nutritional heaven. Toss in crunchy slivers of butternut squash and drizzle with this refreshing dressing for a delicious, impressive salad that is ideal for the summer or fall, lunch or dinner, any day of the week.


2 cups (500 mL) cooked U.S. brown rice
1/3 cup (75 mL) diced bell peppers
2 cups (500 mL) shredded kale
1 cup (250 mL) julienned butternut squash
1 gala apple, thinly sliced
1/3 cup (75 mL) toasted slivered almonds

Fine Herb Vinaigrette:
3 tbsp (45 mL) olive oil
3 tbsp (45 mL) white wine vinegar
1 tbsp (15 mL) each finely chopped basil, rosemary, thyme
1 tbsp (15 mL) Dijon
1 clove garlic, finely minced
1/2 tsp (2 mL) red pepper flakes
1/4 tsp (1 mL) kosher salt and pepper


Combine rice with bell peppers. Arrange rice, kale, butternut squash, and apple on a platter in diagonal rows. Top kale with almonds. Whisk together all ingredients for vinaigrette and spoon over salad just before serving.

Makes 4 servings.

PER SERVING: (1/4 recipe): 310 calories, 14 g fat, 2 g saturated fat, 258 mg sodium, 43 g carbohydrates, 5 g fibre, 6 g protein. % RDI: 10% calcium, 15% iron, 40% vitamin A, 120% vitamin C.