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.
- Suitable for diets:
- Gluten Free
- High-Fiber
- Vegetarian
Servings:
Why Diabetes Friendly?
- Moderate Carbs: With ½ cup wild rice, ½ cup quinoa, and 1 apple divided over 2 servings, carbs are moderate (~30–35g per serving).
- Whole Grains Only: Wild rice and quinoa are both whole grains with fibre and protein, which help reduce blood sugar spikes.
- Low Added Sugar: The dressing uses just 1 tsp of honey or maple syrup, which can be replaced with a sugar-free sweetener like stevia or monk fruit.
- High Fibre: Kale, apple, quinoa, and seeds add bulk and fibre, which supports better glucose management and satiety.
- Healthy Fats: Walnuts, pumpkin seeds, and olive oil provide unsaturated fats that slow digestion and improve blood sugar control.
- Nutrient-Dense: This salad is rich in antioxidants, magnesium, and plant-based omega-3s, which support overall metabolic health.
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Equipment
- 2 mixing bowls
Ingredients
For the salad:
- wild rice (cooked ) ¼ cup
- quinoa (cooked ) ¼ cup
- kale (finely chopped, ribs removed) 2 cups
- apple (medium, thinly sliced or diced) ½
- walnuts (roughly chopped) ¼ cup
- pumpkin seeds (pepitas) 2 tbsp
- goat cheese (crumbled) 1-2 tbsp
- green onions (thinly sliced) 2
For the dressing:
- olive oil 1 ½ tbsp
- apple cider vinegar 1 tbsp
- Dijon mustard 1 tsp
- honey (or maple syrup or sugar-free sweetener) 1 tsp
- salt ⅛ tsp
- pepper ⅛ tsp
- garlic powder (or 1 small grated garlic clove) ½ tsp
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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.
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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.
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FAQ
- Is this salad suitable for people with diabetes?
Yes — the ingredients are high in fibre and healthy fats, with moderate whole-grain carbs. You can further reduce the glycemic impact by cutting the apple or using less sweetener in the dressing. - Can I make this ahead?
Yes! It holds up well in the fridge for 3–4 days. Just keep the seeds and nuts separate until ready to serve for best texture. - Can I substitute the wild rice or quinoa?
Yes, you can use brown rice, millet, or farro (note: farro is not gluten-free). - How can I make it higher in protein?
Add grilled chicken, a boiled egg, canned salmon, or chickpeas to make it a complete meal. - Is it gluten-free?
Yes — as long as you use certified gluten-free quinoa and wild rice. - What can I use instead of walnuts?
Try sunflower seeds, chopped almonds, or omit entirely for a nut-free version.
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Nutrition
Per serving
Calories: 362.7kcal
Carbohydrates: 24.2g
Fiber: 5.1g
Sugar: 9.1g
Fat: 27.4g
Saturated Fat: 4.4g
Trans Fat: 0.01g
Protein: 9.6g
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.
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