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Wild Rice & Quinoa Kale Salad with Apple and Goat Cheese

This hearty Wild Rice & Quinoa Kale Salad is a diabetes-friendly, high-fibre, and gluten-free dish packed with crunchy veggies, sweet apple, toasted seeds, and creamy goat cheese. Tossed in a light apple cider vinaigrette, it's the perfect make-ahead lunch or side that balances flavour, texture, and nutrition — all in under 30 minutes.
Servings: 2
Calories: 362.7kcal
Prep Time10 minutes
Cook Time15 minutes
Total Time25 minutes

Ingredients

For the salad:

  • ¼ cup wild rice cooked
  • ¼ cup quinoa cooked
  • 2 cups kale finely chopped, ribs removed
  • ½ apple medium, thinly sliced or diced
  • ¼ cup walnuts roughly chopped
  • 2 tbsp pumpkin seeds pepitas
  • 1-2 tbsp goat cheese crumbled
  • 2 green onions thinly sliced

For the dressing:

  • 1 ½ tbsp olive oil
  • 1 tbsp apple cider vinegar
  • 1 tsp Dijon mustard
  • 1 tsp honey or maple syrup or sugar-free sweetener
  • ⅛ tsp salt
  • ⅛ tsp pepper
  • ½ tsp garlic powder or 1 small grated garlic clove

Equipment

  • 2 mixing bowls

Instructions

  • Cook quinoa and wild rice and let them cool slightly.
    ¼ cup wild rice, ¼ cup quinoa
  • Whisk all dressing ingredients in a small bowl until smooth. Taste and adjust for sweetness or acidity.
    1 ½ tbsp olive oil, 1 tbsp apple cider vinegar, 1 tsp Dijon mustard, 1 tsp honey, ⅛ tsp salt, ⅛ tsp pepper, ½ tsp garlic powder
  • In a mixing bowl, add chopped kale and drizzle with ½ tsp of dressing. Massage for 20–30 seconds until softened.
    2 cups kale
  • Add wild rice, quinoa, apple, walnuts, pumpkin seeds, goat cheese, and green onion.
    ½ apple, ¼ cup walnuts, 2 tbsp pumpkin seeds, 1-2 tbsp goat cheese, 2 green onions
  • Pour dressing over the salad and toss gently to combine (try to keep the goat cheese in soft pockets).
  • Serve immediately or refrigerate for up to 3–4 days.

Cooking Tips

  • Massage your kale well: This softens its texture and reduces bitterness. Use a bit of the dressing for better flavour absorption.
  • Use pre-cooked grains for speed: Leftover or meal-prepped quinoa and wild rice make this a quick 10-minute assembly.
  • Make it vegan: Omit the goat cheese or use a plant-based cheese alternative.
  • Swap the apple if needed: Try pear, pomegranate seeds, or chopped cucumber for different flavour profiles or lower sugar content.
  • Keep toppings fresh: Add nuts and seeds just before serving if storing ahead to maintain crunch.
  • Adjust acidity and sweetness: Taste the dressing before adding to the salad and tweak the vinegar or sweetener to your liking.

Nutrition

Nutrition Facts
Wild Rice & Quinoa Kale Salad with Apple and Goat Cheese
Serving Size
 
1.5 cups
Amount per Serving
Calories
362.7
% Daily Value*
Fat
 
27.4
g
42
%
Saturated Fat
 
4.4
g
28
%
Trans Fat
 
0.01
g
Cholesterol
 
3.2
mg
1
%
Sodium
 
216.5
mg
9
%
Potassium
 
384.4
mg
11
%
Carbohydrates
 
24.2
g
8
%
Fiber
 
5.1
g
21
%
Sugar
 
9.1
g
10
%
Protein
 
9.6
g
19
%
Vitamin C
 
24.4
mg
30
%
Vitamin D
 
0.03
µg
0
%
Calcium
 
101.6
mg
10
%
Iron
 
2.7
mg
15
%
Magnesium
 
118.8
mg
30
%
Zinc
 
2
mg
13
%
* Percent Daily Values are based on a 2000 calorie diet.