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.
Loved how it turned out! I adapted it a bit: delicata squash in the air fryer, wild rice in the Instant Pot. Then put it all together in the skillet. I used toasted pecans instead pepitas. I also added raisins but they weren’t needed. The vinaigrette added the perfect amount of sweetness. A wonderful way to kick off fall cooking!m
Love this adaptation, Foster!! And you’re right – such a great way to kick off the fall cooking season!
This Caramelized Sweet Potato and Kale Fried Wild Rice dish is so good. I didn’t have the pumpkin seeds so I will make it again to taste it that way. Yummy
Thank you so much for your feedback, Sonya! I’m so glad you loved this recipe! :)
I’m going to use dinosaur kale and guessing since it is softer, that it doesn’t need all of the prep. Wish me luck!
I hope it’s a hit, Monica!
I’m thinking of using this basic idea as a stuffing for squash.
Love that idea!!
This was delicious!
I’m thrilled to hear that, Pam!
Do you think it’d be possible to use frozen, chopped kale?
For sure!
My husband & I love this recipe! Leftovers are great, too!
I’m so glad to hear that, Kerry!! Thank you so much for your feedback and recipe rating!
Not a fan of kale. Would swapping it out for spinach work?
That could work! I’d add the spinach uncooked when the recipe says to add the cooked kale back into the skillet – it will soften in a minute or two.
This looks so good. I’m not a sweet potato fan however. Do you think this would still be as good if I substituted butternut squash?
That would be just fine!
Love this recipe! I’m going to use as a stuffing in Delicata squash and add fresh cranberries. Making in the morning and will serve at room temperature. Will free up the oven for other sides.
That sounds divine, Denise! enjoy!!
This dish is great! I used veggie stock instead of chicken as I’m a vegetarian. Crumbled some soft goat cheese on top and served it as a main :)
Oh I LOVE that idea, Susanne!! So glad you enjoyed :)
Can all the ingredients be cooked and assembled the day before and then reheated?
Oops, just saw your reply below.
Can you make this a day or two ahead of time to serve at a luncheon?
Hi LaDell! This reheats well in the microwave, but I’m not sure how well an entire batch (or double or triple batch if you’re serving to a group) would do reheated in a pot, for example.