Description
Caramelized Sweet Potato and Kale Fried Wild Rice is a delicious, wholesome side dish made with golden caramelized sweet potatoes, tender kale, nutty wild rice, and a sweet and tangy Maple-Dijon Vinaigrette. Finished with crunchy roasted pepitas, this cozy fall recipe is perfect for healthy weeknight dinners, holiday gatherings, Thanksgiving sides, and meal prep.
Ingredients
For the Fried Wild Rice:
3/4 cup wild rice blend (Lundberg Wild Blend recommended)
1 1/2 cups chicken stock or broth
1 tablespoon butter
1 1/2 cups sweet potato, peeled and cut into 1/2-inch cubes (about 1 medium sweet potato)
2 teaspoons brown sugar
4 cups packed chopped curly kale (about 1/2 bunch)
1/4 cup roasted salted pepitas
Salt, to taste
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 black pepper, to taste
Instructions
1. Prepare the Maple-Dijon Vinaigrette: Combine olive oil, balsamic vinegar, maple syrup, Dijon mustard, minced garlic, salt, and black pepper in a small bowl or jar. Whisk or shake until well combined. Set aside.
2. Cook the Wild Rice: Prepare the wild rice blend according to package directions, replacing water with chicken broth for added flavor. Once tender, fluff with a fork and set aside.
3. Cook the Kale: Bring a large skillet or wok filled with water to a boil. Add a generous pinch of salt and chopped kale. Boil for 4–5 minutes until tender. Drain thoroughly, allow to cool slightly, then squeeze out excess moisture.
4. Caramelize the Sweet Potatoes: Heat a large skillet or wok over medium-high heat. Melt the butter, then add brown sugar and cubed sweet potatoes. Season lightly with salt. Cook for 8–10 minutes, stirring occasionally, until the potatoes are tender and caramelized.
5. Combine the Ingredients: Add cooked wild rice and kale to the skillet with the sweet potatoes. Pour in the Maple-Dijon Vinaigrette and gently toss until everything is evenly coated.
6. Heat Through: Cook for another 1–2 minutes, stirring gently, until the ingredients are warmed through. Adjust seasoning if necessary.
7. Serve: Transfer to a serving bowl and sprinkle with roasted salted pepitas. Serve warm and enjoy!
Notes
Make Ahead: Prepare the wild rice up to 3 days in advance and refrigerate. The Maple-Dijon Vinaigrette can be made up to 5 days ahead.
Vegetarian Option: Substitute vegetable broth for chicken broth.
Vegan Option: Use vegetable broth and replace butter with olive oil or plant-based butter.
Perfect Caramelization: Cut sweet potatoes into evenly sized cubes and avoid overcrowding the skillet.
Extra Flavor: Add crumbled feta, toasted pecans, or dried cranberries for a delicious variation.
Storage: Refrigerate leftovers in an airtight container for up to 3–4 days.
Reheating: Warm in a skillet with a splash of broth or water until heated through.
Serving Suggestion: Pair with grilled chicken, baked salmon, roasted turkey, or your favorite vegetarian protein.
- Prep Time: 15 minutes
- Cook Time: 50 minutes
- Category: side dish
- Method: Stovetop
- Cuisine: American
Nutrition
- Serving Size: 1/4 of recipe
- Calories: 320 kcal
- Sugar: 10 g
- Sodium: 400 mg
- Fat: 14 g
- Saturated Fat: 3.5 g
- Unsaturated Fat: 10 g
- Trans Fat: 0 g
- Carbohydrates: 43 g
- Fiber: 5 g
- Protein: 8 g
- Cholesterol: 8 mg