Brown Rice, Kale & Beet Salad

9 30 559
Ingredients Minutes Calories
Prep Cook Servings
15 min 15 min 2
Brown Rice, Kale & Beet Salad
Health Highlights


1 1/2 cup Beets, raw (4-5 small beets, or 1-2 large beets)
1/2 bunch Kale
1/2 small Yellow onion
1 medium Lemon
1/2 tbsp Olive Oil, Extra Virgin
1 1/2 cup Brown rice, medium-grain, cooked (or use any cooked leftover grain you have on hand like quinoa, barley, farro, etc.)
57 gm Goat cheese, soft
29 gm Nuts, pecans, dry roasted (or any nut you have on hand)
29 gm Pumpkin seeds (pepitas) (or any seed you have on hand (hemp, chia, sunflower, etc))


  1. Fill a pot with about 1 inch of water and place your steamer basket inside. Place over medium heat and bring to a simmer. 
  2. Rinse beets and place onto steamer basket to steam. If beets are large, cut them in half or quarters before adding to pot. Cover and steam until soft. 
  3. Wash, de-stem, and chop kale and place in large bowl. Add juice of 1/2 lemon, splash of olive oil and a dash of salt and massage kale until tender. 
  4. Thinly slice onion and add to kale, toss to mix.
  5. Add 1-2 cups of your chilled leftover brown rice and toss to combine, adding more lemon juice, olive oil, and salt and pepper to season.
  6. Peel and slice beets into wedges and add to salad. Top with goat cheese, nuts and seeds.


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Nutrition Facts

Per Portion

Calories 559
Calories from fat 271
Calories from saturated fat 66
Total Fat 30 g
Saturated Fat 7.4 g
Trans Fat 0 g
Polyunsaturated Fat 6.9 g
Monounsaturated Fat 13.6 g
Cholesterol 13.0 mg
Sodium 264 mg
Potassium 1229 mg
Total Carbohydrate 60 g
Dietary Fiber 15.6 g
Sugars 11.5 g
Protein 20.0 g

Dietary servings

Per Portion

Fruit 0.5
Grain 1.4
Meat Alternative 0.9
Milk Alternative 0.6
Vegetables 3.5

Energy sources