Black Rice, Roasted Beet and Kale Salad

Healthy and balanced kale salad with roasted beets and black rice full of earthy, nutty flavors. Red onions, toasted walnuts plus a mustard cider vinaigrette for bold flavors.

With this recipe, you’ll make an easy salad that’s full of nutrients, minerals, antioxidants, and fiber. Plus you’ll learn why you should be cooking with black rice.

Take this Kale, Roasted Beet and Black Rice Salad is made with just s handful of clean, unprocessed ingredients (including homemade mustard cider vinaigrette) for a filling, balance side, or even an entree. 

Ingredients for making Roasted Beet and Kale Salad

• Beets: roasted for the best flavor (can be prepped in advance)
• Black rice: rich in antioxidants and much healthier than white rice
• Kale: chopped and served raw for texture and freshness
• Red onion: finely sliced
• Feta: sharp, salty and creamy
• Walnuts: finely chopped for texture and flavor
• A simple homemade vinaigrette: a simple mixture of olive oil, vinegar, mustard, garlic & Italian seasoning

Roasting vegetables, such as beets, brings out a caramelized sweetness while making them tender in the process. This brings a whole new dynamic to this kale salad and complements the soft texture of black rice. Add a tangy homemade mustard cider vinaigrette, toasted walnuts, and feta cheese (omit for vegan) and you have a wholesome, balanced start to the new year. 

How to make Roasted Beet and Kale Salad

1. Roast beets in the oven until tender.
2. Meanwhile: In a medium pan, cook black rice  on high until boiling. Reduce heat to low, cover and simmer 30 minutes. Remove from heat and let cool.
3. In a large bowl toss kale, roasted beets, cooked rice, red onion, feta, and walnuts.
4. To make the vinaigrette: Whisk together remaining ingredients from olive oil to pepper until well combined. Pour over salad and toss to evenly coat.

How to roast beets

Roasting beets is very simple, cut off the leaves then wash, dry and cut them in half (this reduces the cooking time). Wrap the beets tightly in foil and roast in a hot oven.

For this recipe, the beets should be cooked through in around 40 minutes but to check they are done simply try inserting a sharp knife into the center of the beets. If you can insert the knife with ease they are done if not they’ll need a little longer.

Pro tip: Take care when opening the foil wrapped around the beets as they’ll contain hot steam and can burn.

Want even more flavor? Try serving this with my Refridgerator Pickled Beets.

What is black rice?

Black rice is naturally grown and comes right off the straw that way. The rich color comes from a large amount of anthocyanin, a powerful antioxidant that causes color in most dark plants, including veggies such as eggplant and purple cauliflower.

The darker the color of grains or veggies, the more antioxidants, and nutrients. Because of this, black rice is full of antioxidants, vitamins, minerals, and fiber.

Can you eat kale raw?

Yes, kale can be eaten raw and is a superfood that’s packed full of vitamins, minerals, and antioxidants. Kale can be quite hardy unlike most leafy greens so I recommend to finely chop it when eating raw.

Pro tip: Toss the kale or salad with vinaigrette about 10-15 minutes before serving. The acids in vinegar will help break down and soften the kale. 

Tips for making Kale Salad

• You can prep the beets and vinaigrette in advance and store in the fridge
• You can replace the feta for a soft goat cheese which would also work well
• Can’t find black rice? Use wholegrain as a great substitute as it will still provide a ton of fiber
• To add sweetness add a little honey to the vinaigrette
• If making the vinaigrette in advance put all ingredients in a mason jar and shake to combine. This makes it easy for storing in the fridge.Black Rice, Roasted Beet and Kale Salad

Black Rice, Roasted Beet and Kale Salad recipe at-a-glance:

Flavor profiles: Earthy, nutty flavors from black rice and roasted beets, with a bit of tang from vinaigrette
Texture: Soft and tender mixed with a bit of crunch
Dietary Options/Substitutions: This black rice salad is gluten free, omit feta for vegan

More healthy recipes you might like:

• Lightened Up Lemon Chicken Pasta with Brocolli
• Healthy Tuna Cakes
• One Pot Chicken Minestrone Soup
• Spicy Tuna Avocado Boats

Leave a comment below and star rating if you made this recipe or want to share your thoughts.

 

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4.84 from 6 votes

Black Rice, Roasted Beet and Kale Salad

Healthy and balanced kale, roasted beet and black rice salad with earthy, nutty flavors. 

Course Salad

Cuisine American

Keyword beets and rice recipe, black rice and kale salad, kale and black rice

Prep Time 10 minutes minutes

Cook Time 40 minutes minutes

Total Time 50 minutes minutes

Calories 162kcal

Servings 8

Author: Matt Ivan

Did you know? Servings and ingredient amounts can be adjusted on all my recipes. Click the green number above to change.

Ingredients

• ▢ 2 large beets
• ▢ 1 cup black rice, uncooked
• ▢ 4 cups chopped raw kale
• ▢ ¼ red onion, thinly sliced
• ▢ ¼ cup crumbled feta, omit for vegan
• ▢ ¼ cup chopped walnuts, toasted
• ▢ 4 tablespoons extra virgin olive oil
• ▢ 3 tablespoons apple cider vinegar
• ▢ 2 tablespoon brown mustard
• ▢ 2 cloves garlic, minced
• ▢ 1 tablespoon dried Italian seasoning
• ▢ ½ teaspoon salt
• ▢ ½ teaspoon pepper

Instructions

• Preheat oven to 400° F. Remove leaves, cutting into main part of beet. Rinse and half beets, then wrap in foil. Roast on a baking sheet for at 40 minutes or until tender. Remove from foil and allow to cool, chop into cubes and set aside.
• Meanwhile: In a medium pan, heat 1 ¾ cups water, 1 cup Village Harvest Black Rice and salt to taste on high until boiling. Reduce heat to low, cover and simmer 30 minutes. Remove from heat and let cool.
• In a large bowl toss kale, roasted beets, cooked rice, red onion, feta and walnuts.
• To make vinaigrette: Whisk together remaining ingredients from olive oil to pepper until well combined. Pour over salad and toss to evenly coat.

Notes

• You can prep the beets and vinaigrette in advance and store in the fridge
• You can replace the feta for a soft goat cheese which would also work well
• Can't find black rice? Use wholegrain as a great substitute as it will still provide a ton of fiber
• To add sweetness add a little honey to the vinaigrette
• If making the vinaigrette in advance put all ingredients in a mason jar and shake to combine. This makes it easy for storing in the fridge.

Nutrition Facts

Black Rice, Roasted Beet and Kale Salad

Amount Per Serving

Calories 162 Calories from Fat 99

% Daily Value*

Fat 11g17%

Saturated Fat 1g6%

Cholesterol 4mg1%

Sodium 211mg9%

Potassium 193mg6%

Carbohydrates 13g4%

Fiber 0g0%

Sugar 0g0%

Protein 4g8%

Vitamin A 3375IU68%

Vitamin C 40.7mg49%

Calcium 90mg9%

Iron 1.1mg6%

* Percent Daily Values are based on a 2000 calorie diet.

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