Description
This Caramelized Sweet Potato and Kale Fried Wild Rice recipe is a wholesome, flavorful dish combining nutty wild rice, tender caramelized sweet potatoes, and vibrant kale. Enhanced with a zesty Maple-Dijon Vinaigrette and crunchy roasted pepitas, it’s a perfect balance of savory, sweet, and tangy, ideal for a nutritious lunch or dinner.
Ingredients
Scale
Wild Rice and Broth
- ¾ cup wild rice blend
- 1½ cups chicken stock or broth
Vegetables and Sauté
- 1 tbsp butter (or vegan butter)
- 1½ cups (about 1 medium) sweet potato, peeled and diced into ½″ cubes (~1 cup)
- 2 tsp brown sugar
- Salt, to taste
- 4 cups packed chopped curly kale (~½ bunch)
Vinaigrette
- 2 tbsp extra virgin olive oil
- 2 tbsp balsamic vinegar
- 1 tbsp pure maple syrup
- 1 tsp Dijon mustard
- 2 cloves garlic, minced
- Salt and pepper, to taste
Garnish
- ¼ cup roasted salted pepitas
Instructions
- Cook the Wild Rice: Rinse the wild rice blend under cold water, then place it in a pot with 1½ cups of chicken stock or broth. Cook according to the package directions, typically simmering until tender and liquid absorbed, about 45-50 minutes. Once done, fluff with a fork and set aside.
- Blanch the Kale: Bring a large pot of salted water to a boil. Add the chopped curly kale and blanch for 4–5 minutes until tender. Drain the kale, then squeeze out excess moisture. Crumble or chop into smaller pieces and set aside.
- Caramelize the Sweet Potato: Heat a skillet over medium-high heat. Melt the butter along with the brown sugar in the skillet. Add the diced sweet potato cubes, season with salt, and sauté for 8–10 minutes, stirring occasionally, until the sweet potatoes are tender and caramelized to a golden brown.
- Prepare the Maple-Dijon Vinaigrette: In a small jar or bowl, whisk together the extra virgin olive oil, balsamic vinegar, pure maple syrup, Dijon mustard, minced garlic, and salt and pepper until well combined. Set aside.
- Combine and Toss: Add the cooked wild rice and blanched kale to the skillet with the caramelized sweet potatoes. Drizzle the prepared vinaigrette over the mixture, and toss thoroughly to heat everything through and evenly coat with the dressing.
- Serve and Garnish: Spoon the fried wild rice mixture onto plates and sprinkle generously with roasted salted pepitas before serving for added crunch and flavor.
Notes
- For a vegan version, use vegan butter or olive oil and substitute chicken stock with vegetable broth.
- Make sure to squeeze excess water out of the blanched kale to avoid sogginess in the final dish.
- You can prepare the wild rice a day ahead to save cooking time.
- Adjust the sweetness of the vinaigrette by adding more or less maple syrup to taste.
- Add a pinch of red pepper flakes to the sweet potatoes for a spicy kick, if desired.
Keywords: caramelized sweet potato, kale, wild rice, fried rice, maple dijon vinaigrette, roasted pepitas, healthy recipe, gluten free