Kale and Wild Rice Salad
1 serving of kale and wild rice salad contains 305 Calories. The macronutrient breakdown is 13% carbs, 78% fat, and 8% protein. This is a good source of vitamin e (43% of your Daily Value) and riboflavin (b2) (30% of your Daily Value).
- Makes
- 4 servings
- Prep Time
- 10 minutes
- Cook Time
- 25 minutes
Ingredients
Balsamic vinegar 2 tbsp or 32g
Honey 1 tbsp or 21g
Feta cheese ½ cup, crumbled or 75g
Directions
- Blend first almonds, vinegar, and honey. add olive oil slowly. Boil rice and water, cook 20-25 min. Saute Kale until tender in olive oil. Toss together rice, kale, almonds, grapes, feta, and vinegerette. makes 4 bowls.
Nutrition Facts
For 1 serving of kale and wild rice salad (64g)
| Nutrient | Value | %DV |
|---|---|---|
| Calories | 305 | |
| Fats | 27g | 35% |
| Saturated fats | 5g | 27% |
| Trans fats | 0g | |
| Cholesterol | 17mg | 6% |
| Sodium | 175mg | 8% |
| Carbs | 10g | 4% |
| Net carbs | 8g | |
| Fiber | 2g | 7% |
| Sugar | 7g | |
| Protein | 7g | |
| Calcium | 146mg | 15% |
| Iron | 1mg | 12% |
| Potassium | 159mg | 3% |
| Vitamin D | 0.1μg | 1% |
| Vitamins and Minerals | ||
| Alpha carotene | 0μg | |
| Beta carotene | 1μg | |
| Caffeine | 0mg | |
| Choline | 13mg | 2% |
| Copper | 0.2mg | 24% |
| Fluoride | 0.4μg | |
| Folate (B9) | 17μg | 4% |
| Lycopene | 0μg | |
| Magnesium | 58mg | 14% |
| Manganese | 0.5mg | 20% |
| Niacin | 1mg | 6% |
| Pantothenic acid | 0.2mg | 5% |
| Phosphorus | 154mg | 22% |
| Retinol | 23μg | |
| Riboflavin (B2) | 0.4mg | 30% |
| Selenium | 3μg | 6% |
| Theobromine | 0mg | |
| Thiamine | 0mg | 3% |
| Vitamin A IU | 79IU | |
| Vitamin A | 23μg | 3% |
| Vitamin B12 | 0.3μg | 13% |
| Vitamin B6 | 0.1mg | 8% |
| Vitamin C | 0mg | 0% |
| Vitamin D IU | 3IU | |
| Vitamin D2 | 0μg | |
| Vitamin D3 | 0.1μg | |
| Vitamin E | 7mg | 43% |
| Vitamin K | 8μg | 7% |
| Zinc | 1mg | 11% |
| Sugars | ||
| Sugar | 7g | |
| Sucrose | 1g | |
| Glucose | 2g | |
| Fructose | 3g | |
| Lactose | 0g | |
| Maltose | 0.1g | |
| Galactose | 0.2g | |
| Starch | 0.1g | |
| Fats | ||
| Saturated fats | 5g | 27% |
| Monounsaturated fats | 17g | |
| Polyunsaturated fats | 4g | |
| Trans fats | 0g | |
| Fatty Acids | ||
| Total omega 3 | 0g | |
| Total omega 6 | 2g | |
| Alpha Linolenic Acid (ALA) | 0g | |
| Docosahexaenoic Acid (DHA) | 0g | |
| Eicosapentaenoic Acid (EPA) | 0g | |
| Docosapentaenoic Acid (DPA) | 0g | |
| Amino Acids | ||
| Alanine | 0.3g | |
| Arginine | 1g | |
| Aspartic acid | 1g | |
| Cystine | 0.1g | |
| Glutamic acid | 2g | |
| Glycine | 0.3g | |
| Histidine | 0.2g | |
| Hydroxyproline | 0g | |
| Isoleucine | 0.3g | |
| Leucine | 1g | |
| Lysine | 0.3g | |
| Methionine | 0.1g | |
| Phenylalanine | 0.3g | |
| Proline | 0.4g | |
| Serine | 0.4g | |
| Threonine | 0.2g | |
| Tryptophan | 0.1g | |
| Tyrosine | 0.2g | |
| Valine | 0.4g | |
