Caramelized Sweet Potato and Kale Fried Wild Rice is a healthy and flavorful side dish recipe that's anything but forgettable!
“I am OBSESSED with this dish. I make it multiple times every fall. It is the perfect balance of textures and flavors – sweet, savory, tangy.”
I recently replaced all the rogue rice bags in my pantry with pop lid organizers and if you would’ve told me I had the power to solve half the world’s problems afterwards, I would have believed you.
Ah, the power of feeling organized!
Anyhow, I scooped my favorite wild-blend rice out of its shiny new bin to make Caramelized Sweet Potato and Kale Fried Wild Rice.
Fried rice meets sizzling salad meets HELLO-delicious in this wholesome, 1-skillet stir fried side dish that’s full of tongue-tingling flavor!
Healthy Side Dish or Light Main
A hearty, wild-brown rice blend is cooked in chicken broth, stir fried with caramelized sweet potatoes and cooked kale, then drizzled with a zippy Maple-Dijon Vinaigrette. Crunchy, roasted salted pepitas are sprinkled on top.
Your eyes will see stir fry but your tongue will taste warm rice salad with pops of dijon, maple, and sweet potato. SO delicious, with the perfect balance of savory, tangy, and sweet.
You’ll find every excuse in the book to make this flavor-packed dish from Labor Day to Easter!
Enjoy all on it’s own or serve as a side dish with:
- Baked Chicken Thighs
- Air Fried Chicken
- Roast Chicken
- Slow Cooker Pulled Pork
- Baked Chicken Breast
- Maple-Dijon Pork Tenderloin
How to Make this Recipe
Step 1: Cook the wild-blend rice.
Start by cooking a wild rice blend according to package directions, using chicken stock or broth instead of water. I like Lundberg Wild-Blend Rice, which is a blend of brown rice, wild rice, red rice, etc.
Step 2: Cook the kale.
Meanwhile, remove 1/2 bunch curly kale from its stems then chop it into bite-sized pieces. This dish is a great intro to kale for newbies as it becomes very tender in the end.
Recipe Tip
To easily strip kale leaves from the stems, grip the stem with one hand then pull the stem out with the other hand, scraping the leaves off with it.
Fill a wok or large skillet with high sides with water then bring it to a boil. Add the kale plus a heavy dash of salt then boil until the kale is tender, 4-5 minutes.
Drain the kale then, when it’s cool enough to handle, squeeze the excess moisture out with your hands. Crumble the kale into a bowl then set it aside.
Step 3: Cook the sweet potato.
While the kale is cooking, chop a medium-sized sweet potato into 1/2″ cubes.
First peel the potato then cut it in half. Next, slice each half into 1/2″ planks.
Lay the planks on their side, cut into 1/2″ slices, then chop.
Melt butter, brown sugar, and a pinch of salt in the skillet over medium-high heat then add the sweet potato and stir fry until the cubes are tender and caramelized, 8-10 minutes.
Step 4: Make the Maple-Dijon Vinaigrette.
While the sweet potatoes are caramelizing, mix up the dressing. To a small mixing bowl or mason jar with a lid, add:
- Extra virgin olive oil
- Balsamic vinegar
- Maple syrup
- Dijon mustard
- Pressed or minced garlic cloves
- Salt and pepper
Whisk or shake the jar to combine.
Step 5: Combine.
To the caramelized sweet potatoes in the wok, add the cooked rice and kale then drizzle the vinaigrette over the top. Toss until everything is hot and sizzling.
Scoop onto plates then sprinkle with roasted and salted pepitas (pumpkin seeds). They add a wonderful crunch, and loads of health benefits too!
Caramelized Sweet Potato and Kale Fried Wild Rice is unexpected, filling, and truly delicious. Perk up dinner tonight with this nutritious and delicious side dish!
More Healthy Side Dish Ideas
- Air Fryer Green Beans
- Healthy Mashed Potatoes
- Roasted Spaghetti Squash Rings
- Air Fryer Asparagus
- Seasoned Broiled Potatoes
- Sweet Chili Roasted Brussels Sprouts
- Wild Rice Stuffing
Caramelized Sweet Potato and Kale Fried Wild Rice
Ingredients
- 3/4 cup Wild Blend Rice, Lundberg Wild-Blend Rice recommended
- 1-1/2 cups chicken stock or broth
- 1 Tablespoon butter
- 1-1/2 cups 1/2″ cubed sweet potato, ~1 medium-sized sweet potato
- 2 teaspoons brown sugar
- 4 cups packed chopped curly kale, ~1/2 bunch
- 1/4 cup roasted salted pepitas
For the Maple-Dijon Vinaigrette:
- 2 Tablespoons extra virgin olive oil
- 2 Tablespoons balsamic vinegar
- 1 Tablespoon pure maple syrup, not pancake syrup
- 1 teaspoon Dijon mustard
- 2 cloves garlic, pressed or minced
- salt and pepper
Directions
For the Maple-Dijon Vinaigrette:
- Add the ingredients to a jar with a tight fitting lid or small mixing bowl then shake or whisk to combine and set aside. Can be made up to 5 days ahead of time.
For the Fried Wild Rice:
- Prepare the rice according to package instructions using chicken broth or stock in place of water. Set aside – can be made up to 3 days ahead of time.
- Fill a wok or large skillet with high sides with water then bring to a boil over high heat. Add a heavy dash of salt and the chopped kale then boil until the kale is tender, 4-5 minutes. Drain then, when kale is cool enough to handle, squeeze out the excess water with your hands. Crumble the kale into a bowl then set it aside.
- Turn the heat down to medium-high then melt the butter in the wok or skillet. Add the brown sugar and sweet potatoes, season with salt, then saute until the sweet potatoes are tender and caramelized, 8-10 minutes.
- Add the kale, cooked rice, and Maple-Dijon Vinaigrette to the wok then toss to combine. Serve topped with pepitas.
Nutrition
Nutritional values are estimates only. Please read our full nutrition information disclaimer.
Finally got around to trying this, and I loved it! I have a gluten sensitivity, and this is a definite new go-to for me. Thanks, Kristin!
Really good. Love to textures and great flavor combo! Don’t skip the pepitas. Adds a nice crunch.
This was super yummy! We used 1/2 veggie broth & 1/2 water in rice and veggie broth (instead of water) to cook kale. Made this dish as a whole meal. We devoured it! Thanks again!
Can you eat this cold or reheated the next day?? X
Rice can be a little hard when it’s cold but it’s definitely just as delicious reheated the next day!
This was AH-MAZING! Everyone thought it was a hit.
This was a big hit with girlfriends. I added broccoli for some crunch. Double the recipe cause it goes fast.
Made this for dinner over the weekend and added some chicken sausage to make it a main dish! My husband and I both loved it! I am enjoying the leftovers today for lunch! Thanks for another great recipe!!
can this be made in advance? i’d like to make it for thanksgiving tomorrow. it would be helpful to have it already made.
Hi Josette! I’m sorry I didn’t get to this before the holiday! While I did enjoy this recipe reheated for a holiday I’d probably make it fresh. I hope you enjoyed it!
I saw this recipe and just had to try it – it’s AWESOME! I’m giving you a shoutout and sharing it with my followers tomorrow!
gooddayelliemay.com
Made this dish and was loved by all! Made for a great lunch with leftovers. Here is my question…I used a box of Uncle Ben’s wild rice, in my defense it was on hand, I added the seasoning package. I thought it tasted off because of this. What is your opinion? I am making it tomorrow and will use just wild rice no seasoning. Just wondering…
Thanks
Since the recipe comes with its own specific seasonings, any seasoning including in the rice packet will make the dish taste off. I’d recommend sticking with plain wild rice!
Has anybody eaten this leftover? Cold or hot? Did it work or is it mainly a “fresh” make and eat that night sort of dish?
I ate it cold leftover for a couple days and it was great! (If you like cold rice – most like it warmed up a little.)
My son was visiting this week from Boise helping to get house and garden ready for winter. Made this rice dish and he loved it. Added more sweet potatoes and Kale and now enjoying the leftover. For me it is a meal but he had protein with it. I love all your recipes and especially the stories about your family and son Lincoln. Look forward to your blogs.
Even though I’m not a big fan of kale, I really, really love this recipe. :) Do you know any other addition which goes well with this meal?
I think a pork tenderloin would go perfect with it – or seared chicken!