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Wild Rice and Kale Casserole

By: Tieghan from
Wild Rice and Kale Casserole
Wild Rice and Kale Casserole
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This Kale and Wild Rice Casserole isn't your traditional casserole dish, but no one will care because this healthy recipe is shockingly delicious. This kale and wild rice recipe makes a perfect holiday side dish, but you can also make this casserole for your family dinners. Whomever you make this dish for, they'll be amazed at your cooking abilities. Your friends and family will imagine that this healthy casserole took hours to prepare and make. It can be your secret that this dish was insanely easy and took no time at all.


Incredibly easy to make and deliciously healthy, kale is the ultimate superfood, and you should include in your daily diet. To prove that we know what we're talking about, here are our top 8 reasons why you need to eat more kale. 

  1. Kale is low in calories. One cup of kale has only 36 calories. 

  2. Per calorie, kale has more iron than beef.  

  3. Kale is high in fiber with 5 grams of fiber per cup of kale.  

  4. With 0 grams of fat, this superfood is perfect for low-fat diets.

  5. Kale is high in vitamin K, vitamin A, and vitamin C. 

  6. It's chock full of antioxidants such as carotenoids and flavonoids.

  7. High in calcium, kale is great for bone health.

  8. Filled with fiber and sulfur, kale is perfect for detox diets. 

Now that you have this handy dandy information, you need to make these kale chips or this kale salad for your friends and family. You'll feel great for serving these healthy recipes to your loved ones. 


Cooking Time40 min

Cooking MethodOven

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You really can't go wrong with the combination of vegetable flavors in this dish! And the mushrooms and kale are considered "superfoods" I think you could use milk in this dish, as long as it is 2% or whole milk. The fat free and 1% milk might make the sauce a little bit thin or runny. You could probably thicken the sauce with a little cornstarch or flour. (make a slurry first.)

This dish looks delicious! I must admit, I am getting tired of kale chips, an I am looking for interesting ways to cook with kale. I like all the ingredients, especially the cremini mushroom/ kale combination. I wonder if the heavy cream could be substituted with milk?

This recipe looks so delicious! I love that it looks so fancy, but actually seems really simple to make.


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