Caramelized Sweet Potato and Kale Fried Wild Rice Recipe

Yields: 4-6 servings
Prep Time: 15 minutes
Cook Time: 30-35 minutes

Ingredients:

For the Rice:

  • 3/4 cup uncooked wild rice blend
  • 1 1/2 cups chicken broth (or vegetable broth for a vegetarian option)
  • Salt to taste

For the Sweet Potatoes and Kale:

  • 1 tablespoon butter (or vegan butter substitute)
  • 1 medium sweet potato, peeled and cut into 1/2 inch cubes
  • 2 teaspoons brown sugar
  • 1/2 teaspoon salt
  • 1/4 teaspoon black pepper
  • 4 cups packed chopped curly kale (about half a bunch)

For the Maple-Dijon Vinaigrette:

  • 2 tablespoons extra virgin olive oil
  • 2 tablespoons balsamic vinegar
  • 1 tablespoon maple syrup
  • 1 teaspoon Dijon mustard
  • 2 cloves garlic, minced or grated
  • Salt and pepper to taste

Garnish:

  • 1/4 cup roasted and salted pepitas (pumpkin seeds)

Equipment

  • Medium saucepan
  • Large skillet or wok
  • Small jar or container with lid for the vinaigrette

Instructions

Cook the Wild Rice:

  • Rinse the wild rice thoroughly in a fine-mesh sieve.
  • In a medium saucepan, combine the wild rice, chicken broth, and a pinch of salt.
  • Bring to a boil, then reduce heat to low, cover, and simmer for 35-45 minutes, or until tender and most of the liquid is absorbed.
  • Fluff with a fork and set aside.

Caramelize the Sweet Potatoes and Prepare Kale:

  • While the wild rice is cooking, melt the butter in a large skillet or wok over medium-high heat.
  • Add the sweet potato cubes, brown sugar, salt, and pepper. Stir to coat.
  • Cook, stirring occasionally, for 8-10 minutes, or until the sweet potatoes are tender and caramelized.
  • While the sweet potatoes cook, wash the kale and remove the tough stems. Tear or roughly chop the leaves.

Make the Maple-Dijon Vinaigrette:

  • In a small jar or container, combine the olive oil, balsamic vinegar, maple syrup, Dijon mustard, minced garlic, salt, and pepper.
  • Shake vigorously to create an emulsion.

Finish and Assemble:

  • Add the chopped kale to the skillet with the sweet potatoes. Cook for 2-3 minutes until wilted.
  • Add the cooked wild rice and Maple-Dijon Vinaigrette to the skillet. Toss to combine and warm through.
  • Taste and adjust seasonings with salt and pepper, if needed.
  • Serve immediately, garnished with pepitas for a bit of crunch.

Tips:

  • For softer sweet potato pieces, par-steam or par-boil them briefly before adding to the skillet.
  • Use any leftover vinaigrette on salads throughout the week.
  • Add other vegetables like diced bell peppers or onions for extra flavor.
  • For a protein boost, top with grilled chicken, shrimp, or tofu.

Enjoy this vibrant and nutritious dish!

Comments

No comments yet. Why don’t you start the discussion?

Leave a Reply

Your email address will not be published. Required fields are marked *