Caramelized Sweet Potato and Kale Fried Wild Rice Recipe
This Caramelized Sweet Potato and Kale Fried Wild Rice is a wholesome and flavorful dish featuring tender wild rice cooked in chicken broth, sweet caramelized sweet potatoes, and nutrient-packed kale. Tossed with a tangy Maple-Dijon vinaigrette and topped with crunchy roasted pepitas, this recipe offers a delightful balance of sweet, savory, and tangy flavors in a vibrant, healthy meal perfect for any occasion.
- Prep Time: 10 minutes
- Cook Time: 20 minutes
- Total Time: 30 minutes
- Yield: 4 servings 1x
- Category: Main Course
- Method: Frying
- Cuisine: American
- Diet: Low Fat
Ingredients
Scale
Wild Rice and Vegetables
- ¾ cup wild rice blend
- 1½ cups chicken stock or broth
- 1 tbsp butter (or vegan butter)
- 1½ cups (about 1 medium) sweet potato, peeled and diced into ½-inch cubes (~1 cup)
- 2 tsp brown sugar
- 4 cups packed chopped curly kale (~½ bunch)
- ¼ cup roasted salted pepitas
Maple-Dijon 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
Instructions
- Cook Wild Rice: Rinse the wild rice blend and cook it in 1½ cups of chicken stock or broth according to package directions until tender. Set aside once cooked.
- Blanch Kale: Bring a pot of salted water to a boil, then add the chopped curly kale and blanch for 4–5 minutes until tender. Drain well, squeeze out excess moisture, and crumble the kale into smaller pieces.
- Caramelize Sweet Potatoes: In a skillet over medium-high heat, melt the butter and stir in the brown sugar. Add the diced sweet potato cubes, season with salt, and sauté for 8–10 minutes until the sweet potatoes are tender and caramelized with a golden-brown color.
- Prepare Vinaigrette: While the sweet potatoes cook, whisk together the extra virgin olive oil, balsamic vinegar, pure maple syrup, Dijon mustard, minced garlic, salt, and pepper in a jar or bowl until well combined and set aside.
- Combine and Heat Through: Add the cooked wild rice and blanched kale to the skillet with the caramelized sweet potatoes. Drizzle the prepared Maple-Dijon vinaigrette over the mixture and toss everything together, heating through and ensuring all ingredients are evenly coated with the vinaigrette.
- Serve and Garnish: Spoon the fried wild rice mixture onto serving plates and sprinkle with roasted salted pepitas for added crunch and flavor. Serve immediately.
Notes
- You can substitute chicken stock with vegetable broth to make this recipe vegetarian or vegan if you use vegan butter.
- Adjust the brown sugar amount in the sweet potatoes for more or less sweetness according to your preference.
- For extra protein, consider adding cooked chickpeas or grilled chicken slices.
- Leftovers can be stored in an airtight container in the refrigerator for up to 3 days and reheated on the stovetop or microwave.
- To make it gluten-free, ensure your chicken stock or broth and Dijon mustard are certified gluten-free.
Keywords: caramelized sweet potato, kale, fried wild rice, maple dijon vinaigrette, healthy rice dish, roasted pepitas, fall recipe, vegetable rice bowl