Crispy Caramelized Sweet Potato and Kale Fried Wild Rice Recipe

When the aroma of caramelized sweet potato and kale fried wild rice wafts through your kitchen, dinner becomes an instant celebration of flavor.

Vibrant colors and textures dance together in this hearty one-pan marvel that turns ordinary ingredients into something extraordinary.

wild rice provides a nutty foundation while sweet potatoes add golden-brown sweetness and crispy kale brings earthy crunch.

Each bite tells a story of carefully balanced seasonings and thoughtful cooking techniques.

The combination works magic, creating a meal that feels both comforting and sophisticated.

Dive into this recipe and savor a dish that promises to become a weeknight favorite.

Making Caramelized Sweet Potato & Kale Wild Rice

• Flavor Foundation

Create a tangy maple-dijon sauce by blending olive oil, balsamic vinegar, maple syrup, and minced garlic. Let the ingredients dance together, seasoning with salt and pepper for a zesty kick.

• Rice Preparation

Cook wild rice using rich chicken stock instead of water, allowing the grains to absorb deep, savory flavors. Let the rice rest and cool, developing its complex texture.

• Leafy Green Magic

Quickly blanch chopped kale in boiling water, transforming its raw texture into a tender green delight. Drain and gently squeeze out excess moisture, creating a soft, vibrant component.

• Sweet Potato Transformation

Heat butter in a skillet, sprinkle brown sugar, and introduce sweet potato cubes. Watch them caramelize and turn golden, developing a rich, almost candy-like exterior with soft, creamy insides.

• Culinary Symphony

Combine the caramelized sweet potatoes, blanched kale, and perfectly cooked wild rice. Drizzle the maple-dijon sauce, tossing everything together until each ingredient is lovingly coated.

• Final Touch

Garnish with roasted pepitas, adding a delightful crunch that elevates the entire dish to a new level of deliciousness.

Additions & Substitutions for the Wild Rice Bowl

• Spread cooked wild rice on a baking sheet to cool quickly and prevent clumping, ensuring each grain remains separate and fluffy.
• Swap kale with Swiss chard, spinach, or collard greens for a different nutritional profile and flavor complexity while maintaining the dish's core essence.
• Enhance the meal by adding grilled chicken, crispy tofu, or roasted shrimp directly into the skillet for a complete one-pan protein-packed dinner.
• Replace sweet potatoes with butternut squash during autumn or roasted carrots in winter to keep the recipe versatile and adaptable to seasonal produce availability.
• Prepare components separately and store in airtight containers for up to 3 days, then quickly reheat and combine for a fast, delicious weeknight meal.

When to Serve Sweet Potato Kale Wild Rice

• Elevate Your Plate: Pair this vibrant wild rice dish with crisp, refreshing sides that complement its rich flavors and textures.
• Garnish with Green Goodness: Sprinkle fresh chopped herbs like parsley or cilantro on top to add a bright, zesty pop that cuts through the sweet caramelized notes.
• Create a Protein Boost: Add grilled chicken, seared salmon, or crispy tofu to transform this side dish into a complete, satisfying meal that delivers balanced nutrition.
• Wine and Dine Pairing: Serve alongside a light, crisp white wine like Sauvignon Blanc or a dry Riesling to enhance the maple-dijon vinaigrette's tangy undertones and complement the earthy wild rice.

Quick Recipe Overview

Prep Time: 15 minutes

Cook Time: 25 minutes

Total Time: 40 minutes

Calories: 250 kcal

Servings: 5

What Goes Into Sweet Potato Kale Fried Wild Rice

• Olive Oil: Provides smooth, rich base for vinaigrette with heart-healthy fats.
• Balsamic Vinegar: Adds tangy depth and complex flavor profile to dressing.
• Maple Syrup: Introduces natural sweetness with elegant woodland notes.
• Dijon Mustard: Creates zesty kick and helps emulsify vinaigrette.
• Chicken Stock: Elevates rice's flavor with savory, deeply layered essence.
• Garlic: Delivers aromatic punch and robust underlying warmth.
• Salt, Pepper: Essential for balancing and enhancing overall taste.

• Sweet Potatoes: Offers vibrant color, caramelizable texture with natural sugars.
• Kale: Packed with nutrients, provides hearty, earthy green dimension.
• Pepitas: Introduces delightful crunch and nutty undertone as garnish.

• Butter: Creates silky caramelization surface for sweet potatoes.
• Brown Sugar: Helps develop rich, golden-brown glaze for sweet potatoes.
• Wild Rice Blend: Serves as substantial, nutty foundation for entire dish.

Tools You’ll Need for Sweet Potato Kale Fried Wild Rice

• Skillet or wok: Large cooking pan for sautéing and combining ingredients.
• Small jar or bowl: For mixing maple-dijon vinaigrette.
• Whisk or spoon: To blend vinaigrette ingredients smoothly.
• Measuring cups and spoons: For accurate ingredient portions.
• Colander or strainer: To drain blanched kale.
• Wooden spoon or spatula: For stirring and tossing ingredients.

Saving Sweet Potato Kale Fried Wild Rice

• Refrigerate Wisely: Store leftovers in an airtight container for up to 3-4 days in the refrigerator. The wild rice and sweet potatoes maintain their delicious texture when properly sealed.
• Freeze with Caution: Portion individual servings in freezer-safe containers. Freeze for maximum 2 weeks, but note that kale might slightly change texture upon thawing.
• Reheat Perfectly: Warm gently in a skillet over medium heat, adding a splash of chicken stock to restore moisture. Stir occasionally to prevent sticking and ensure even heating.
• Prep Ahead Strategy: Chop sweet potatoes, cook wild rice, and make vinaigrette 1-2 days before final cooking. Keep ingredients separately refrigerated to maintain freshness and crisp textures.

Crispy Sweet Potato And Kale Fried Wild Rice Recipe

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4.9 from 34 reviews

• Total Time: 40 minutes
• Yield: 5 1x

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Description

Delectable caramelized sweet potato and kale fried wild rice showcases robust Asian-inspired flavors with complex textures. Balanced ingredients meld perfectly, offering a nutritious and satisfying meal packed with wholesome goodness you will crave.

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Ingredients

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• 1 ½ cups chicken stock or broth
• ¾ cup wild rice blend
• 4 cups chopped curly kale, packed (about ½ bunch)
• 1 ½ cups sweet potato, cubed into ½-inch pieces (about 1 medium sweet potato)
• 1 tbsp butter or vegan butter
• 2 tsp brown sugar
• ¼ cup roasted salted pepitas
• 2 cloves garlic, pressed or minced
• 2 tbsps extra virgin olive oil
• 2 tbsps balsamic vinegar
• 1 tbsp pure maple syrup
• 1 tsp Dijon mustard
• Salt and pepper, to taste

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Instructions

1. Vinaigrette Creation: Whisk olive oil, balsamic vinegar, maple syrup, dijon mustard, and minced garlic in a small bowl until emulsified. Season with salt and pepper, set aside.
2. Rice Preparation: Simmer wild rice blend in chicken stock following package instructions until grains are tender and liquid absorbed, approximately 45-50 minutes.
3. Kale Processing: Wash kale, blanch in salted boiling water for 3-4 minutes. Immediately transfer to ice water, drain, and chop into smaller fragments.
4. Caramelization Stage: Melt butter in a large skillet over medium-high heat, add brown sugar to create a golden caramel base. Introduce diced sweet potatoes, season with sea salt and cracked pepper, sauté for 8-9 minutes until edges turn crispy and golden.
5. Ingredient Integration: Fold blanched kale and cooked wild rice into the skillet, ensuring even distribution and thorough warming.
6. Final Finishing: Drizzle maple-dijon vinaigrette over the mixture, toss gently to coat evenly. Plate and garnish with roasted salted pepitas for added texture and nutty complexity.

Notes

• Maximize Vinaigrette Flavor: Whisk ingredients thoroughly to create a smooth, well-blended dressing that ensures balanced taste in every bite.
• Perfect Rice Texture: Simmer wild rice gently and precisely to achieve tender, fully absorbed grains without becoming mushy or undercooked.
• Kale Preparation Technique: Blanch quickly and shock in ice water to preserve vibrant color, nutrients, and prevent overcooking while maintaining crisp texture.
• Caramelization Secret: Use medium-high heat and watch carefully when creating caramel base to develop rich golden color without burning sweet potatoes.

• Prep Time: 15 minutes
• Cook Time: 25 minutes
• Category: Lunch, Dinner
• Method: Sautéing
• Cuisine: Fusion

Nutrition

• Serving Size: 5
• Calories: 250
• Sugar: 5 g
• Sodium: 200 mg
• Fat: 10 g
• Saturated Fat: 2 g
• Unsaturated Fat: 7 g
• Trans Fat: 0 g
• Carbohydrates: 37 g
• Fiber: 6 g
• Protein: 6 g
• Cholesterol: 5 mg