Caramelized Sweet Potato and Kale Fried Wild Rice: A Nutritious and Flavorful Meal
If you’re looking for a healthy yet satisfying meal packed with nutrients and bold flavors, this Caramelized Sweet Potato and Kale Fried Wild Rice recipe is just what you need. The combination of tender caramelized sweet potatoes, earthy wild rice, and vibrant kale makes for a deliciously balanced dish that can be served as a hearty main course or a versatile side. The tangy Maple-Dijon Vinaigrette adds a touch of sweetness and zing, while roasted pepitas provide the perfect crunch to finish off this wholesome meal.
Why You’ll Love This Recipe
- Wholesome & Nutritious: With nutrient-dense ingredients like sweet potatoes, kale, and wild rice, this dish is both nourishing and filling.
- Bold Flavors: The caramelization of sweet potatoes brings out their natural sweetness, while the vinaigrette adds a perfect balance of tangy and sweet flavors.
- Versatile: Whether you’re serving this as a main dish, a side, or even a meal prep option, this recipe can adapt to your needs.
Ingredients
For the Wild Rice
- 3/4 cup wild rice blend
- 1 1/2 cups chicken stock or broth
- 1 tablespoon butter or vegan butter
- 1 1/2 cups sweet potato, cubed into 1/2-inch pieces (about 1 medium sweet potato)
- 2 teaspoons brown sugar
- 4 cups chopped curly kale, packed (about 1/2 bunch)
- 1/4 cup roasted salted pepitas
For the Maple-Dijon Vinaigrette
- 2 tablespoons extra virgin olive oil
- 2 tablespoons balsamic vinegar
- 1 tablespoon pure maple syrup
- 1 teaspoon Dijon mustard
- 2 cloves garlic, pressed or minced
- Salt and pepper, to taste
Instructions
1. Prepare the Maple-Dijon Vinaigrette
In a small jar or bowl, combine the olive oil, balsamic vinegar, maple syrup, Dijon mustard, and garlic. Shake or whisk until the ingredients are fully combined. Taste and season with salt and pepper to your liking. Set the vinaigrette aside while you prepare the rest of the dish. This flavorful dressing will bring everything together with a delicious tangy-sweet finish.
2. Cook the Wild Rice
Prepare the wild rice blend according to the package instructions, using chicken stock or broth instead of water for extra flavor. Once the rice is cooked, set it aside. You can also make the wild rice ahead of time—up to three days in advance—and store it in the fridge until you’re ready to assemble the dish.
3. Cook the Kale
Bring a large wok or skillet of salted water to a boil over high heat. Add the chopped kale and boil for 4-5 minutes, or until the kale becomes tender. Drain the kale and allow it to cool slightly. Once cool enough to handle, squeeze out any excess water with your hands and crumble the kale. Set it aside for later.
4. Caramelize the Sweet Potatoes
In the same skillet or wok, reduce the heat to medium-high and melt the butter. Add the brown sugar and sweet potato cubes, then season with a pinch of salt. Sauté the sweet potatoes for 8-10 minutes, stirring occasionally, until they become tender and caramelized. The brown sugar helps to enhance the sweetness and create a lovely caramelized exterior.
5. Combine the Ingredients
Once the sweet potatoes are caramelized, add the cooked kale, wild rice, and the prepared Maple-Dijon Vinaigrette to the skillet. Toss everything together until the ingredients are well combined and heated through. The vinaigrette will coat the rice and vegetables, giving the dish a delightful depth of flavor.
6. Serve
Serve the caramelized sweet potato and kale fried wild rice warm. Top each serving with roasted salted pepitas for an extra crunch and a hint of nuttiness that complements the dish perfectly.
Tips for Success
- Make Ahead: The wild rice and vinaigrette can be prepared ahead of time, making this dish an excellent option for meal prep or an easy weeknight dinner.
- Kale Options: You can substitute curly kale with other greens such as spinach or Swiss chard if desired. Adjust the cooking time as needed to ensure the greens are tender.
- Add Protein: To turn this into a more substantial meal, consider adding cooked chicken, tofu, or chickpeas for extra protein.
Recipe Details
- Prep Time: 15 minutes
- Cooking Time: 25 minutes
- Total Time: 40 minutes
- Servings: 4 servings
- Calories: 320 kcal per serving
Final Thoughts
This Caramelized Sweet Potato and Kale Fried Wild Rice is a satisfying and nutritious dish that’s packed with flavor and texture. The sweetness of the caramelized sweet potatoes pairs beautifully with the earthy kale and the nutty wild rice, while the Maple-Dijon Vinaigrette ties it all together with its tangy sweetness. The addition of roasted pepitas adds the perfect crunch to each bite.
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Caramelized Sweet Potato and Kale Fried Wild Rice
- Total Time: 40 minutes
- Yield: 4 1x
Description
This Caramelized Sweet Potato and Kale Fried Wild Rice is a deliciously hearty and healthy dish that’s perfect for a cozy dinner. The sweet potatoes are caramelized to perfection, while the kale adds a tender and earthy note. Tossed in a flavorful Maple-Dijon Vinaigrette, this meal is bursting with rich, savory-sweet flavors that are balanced by the light crunch of roasted pepitas.
Ingredients
For the Wild Rice:
3/4 cup wild rice blend
1 1/2 cups chicken stock or broth
1 tablespoon butter or vegan butter
1 1/2 cups sweet potato, cubed into 1/2-inch pieces (about 1 medium sweet potato)
2 teaspoons brown sugar
4 cups chopped curly kale, packed (about 1/2 bunch)
1/4 cup roasted salted pepitas
For the Maple-Dijon Vinaigrette:
2 tablespoons extra virgin olive oil
2 tablespoons balsamic vinegar
1 tablespoon pure maple syrup
1 teaspoon Dijon mustard
2 cloves garlic, pressed or minced
Salt and pepper, to taste
Instructions
Prepare the Maple-Dijon Vinaigrette: In a small jar or bowl, combine olive oil, balsamic vinegar, maple syrup, Dijon mustard, and garlic. Shake or whisk until well combined. Season with salt and pepper to taste. Set aside.
Cook the Wild Rice: Prepare the wild rice blend according to the package instructions, using chicken stock or broth in place of water for added flavor. Once cooked, set aside. The rice can be prepared up to 3 days ahead and stored in the fridge.
Cook the Kale: Fill a large wok or skillet with water and bring it to a boil over high heat. Add a generous pinch of salt and the chopped kale. Boil for 4-5 minutes until the kale is tender. Drain the kale and, once cool enough to handle, squeeze out any excess water with your hands. Crumble the kale and set it aside.
Caramelize the Sweet Potatoes: Reduce the heat to medium-high. Melt the butter in the same skillet or wok. Add the brown sugar and sweet potatoes. Season with salt, then sauté the sweet potatoes for 8-10 minutes, stirring occasionally, until tender and caramelized.
Combine: Add the cooked kale, prepared wild rice, and the Maple-Dijon Vinaigrette to the skillet with the caramelized sweet potatoes. Toss everything together until well combined and heated through.
Serve: Serve the dish warm, topped with roasted salted pepitas for added crunch and flavor.
- Prep Time: 15 minutes
- Cook Time: 25 minutes
Nutrition
- Calories: 320