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.
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 ignore the fact it takes a couple pans to make and have my husband do the dishes because it is worth it!
Haha – love that you can make it work for you! ;) Truly thrilled you love and look forward to making this dish each year. Thank you so much for your feedback and recipe rating!
This looks great, can’t wait to try it. I don’t really like the taste of maple syrup, do you have any recommendations on substitutions?
You could use honey or brown sugar instead!
This was SO good. Adding turkey sausage next time.
Love that idea, Kierra! So glad this dish was a hit for you — thank you so much for your feedback and recipe rating!
This was so delicious. The flavors and textures worked amazing together. I will definitely make this again.
You can save time by skipping the step to precook the kale- it will wilt down if you just throw it in with the rice.
I like to add chicken sausages for protein and it’s always a requested r cups when I make it for a “meal train”
I usually 1.5 or 2x the sauce.
SO GOOD
I’m so glad you love this dish, Sara!!
So good! I did not cook my rice long enough so it turned more into a risotto so I could take some of the chew out. Don’t have pepitas so I put in slivered almonds (totally not needed) Added some meat and wonderful. Simply wonderful. Will definitely make it again!
Amazing — so glad it all worked out in the end! Thank you so much for your feedback and recipe rating!
This is hands down our family’s favorite side dish ever. I typically double the dressing (because it’s too good not to) and add about 4 oz of crumbled honey goat cheese. Any holiday. Any day. Delish! Thank you!
Oh my gosh, I am so so happy to hear that, Kim!! LOVE the addition of goat cheese too — such a good idea! Thank you so very much for your feedback!
Save yourself some time and skip the part of cooking the kale. I just massage it and chop it small enough and it’s tender without boiling first.
Love this recipe!! We like to add chopped chicken sausage for some protein
Great tip, Sara! So glad you were able to make this recipe your own!
This was SO good! I made it for dinner tonight as the main dish and I’m already looking forward to having it again. I added sautéed mushrooms, subbed toasted walnuts for the pepitas (that’s what I had on hand) and sprinkled some pomegranate arils before serving. My husband and I absolutely loved it! Thank you for a great recipe!
Love the additions of pomegranates and mushrooms, Jen! Thrilled you were able to make this dish your own!
Excellent! I plan make this often!
I’m thrilled to hear that, Camilla! So glad this dish was a hit!
Can I use jasmine rice?
Sure!
This is delicious! I’ll be enjoying it for lunches this week. Yum!
I’m so glad you loved it, Teresa! Thank you so much for your feedback!
One of my favorite fall recipes. I make this at “Friendsgiving” for my vegan friends, use veggie broth in place of the chicken broth. A great colorful dish and delicious too.