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Brown Rice Kale Salad with Medjool Dates

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Looking for a salad that actually fills you up? This Brown Rice Kale Salad is loaded with chewy whole grains, fresh greens, sweet Medjool dates, and toasted walnuts. Tossed in a bright and fresh citrus dressing, it’s hearty enough to be a meal and easy enough to make any day of the week.
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Brown Rice Kale Salad with Medjool Dates

Sweet, savory, hearty, and fresh—this Medjool Date Brown Rice Kale Salad is proof that the best dishes don’t need to be fussy to be fabulous. Tossed with chewy, caramel-like Natural Delights Medjool Dates, nutty brown rice, and crunchy toasted walnuts, it’s the kind of salad that somehow feels both comforting and refreshingly light at the same time. It’s loaded with fiber thanks to the brown rice and massaged kale, and it has the perfect amount of crunch and texture! A citrusy vinaigrette brightens up every bite, while the massaged kale holds its own like a leafy green champ. And here’s the bonus: every single ingredient brings something to the table (besides flavor, of course). Each ingredient is packed with its own host of health benefits and nutrients that your body desires. That’s my kind of salad! Make it for meal prep, a potluck, or that moment when you want something wholesome and a little bit fancy without lifting more than a whisk.

Ingredients in Brown Rice Kale Salad

This salad is built with ingredients that bring balance and texture. Every component plays a role:

  • Brown Rice: Hearty, chewy, rich in fiber and B vitamins to help keep you full and energized. It makes this salad filling enough to be a meal. You can use any variety of whole grain rice here—short or long grain both work.
  • Tuscan Kale: Also called lacinato kale or dinosaur kale, this variety is darker and more tender than curly kale. It softens beautifully when massaged with lemon juice. Kale packs in antioxidants, iron, and vitamin K for strong bones and a healthy glow. 
  • Natural Delights Medjool Dates: Offering natural sweetness along with potassium, magnesium, and gut-friendly fiber. Dates add sweetness and chew that complement the acidity of the dressing. Chop them small so they blend evenly throughout each bite.
  • Red Onion: Soaked to mellow the flavor, red onion adds just the right amount of sharpness without overpowering the salad.
  • Walnuts: Toasted walnuts bring richness and crunch. They also offer plant-based omega-3s for brain and heart health. Pecans or sunflower seeds are great swaps.
  • Lemon Juice: Used to massage the kale, this step helps break down the fibrous greens and enhances flavor.

Sweet and Tangy Salad Dressing

  • Orange (zest and juice): Adds a burst of citrusy freshness and natural sweetness that pairs beautifully with earthy brown rice and kale. Oranges deliver a dose of vitamin C to support immunity and brighten your skin.
  • Apple cider vinegar: Brings acidity to balance the sweet and savory elements.
  • Olive oil (or tahini): Adds richness and body—use tahini if you’re looking for an oil-free option with a nutty flavor.
  • Maple syrup: Rounds out the sharpness of the vinegar and mustard with gentle sweetness.
  • Dijon mustard: Gives the dressing a subtle kick and helps emulsify it.
  • Dried parsley: Adds a touch of herbaceous depth.

The Different Types of Kale

There are a few main varieties of kale: curly kale, Tuscan kale (aka lacinato or dinosaur kale), and red Russian kale. Curly kale is the most widely available, but it’s also the toughest. Tuscan kale has a smoother texture and slightly sweeter taste, which makes it ideal for raw salads. Red Russian kale is tender and mild, but less common.

fresh lacinato kale leaves on a wooden cutting board

What Kind of Kale to Use

I love to use Tuscan kale for many of my recipes, and in this brown rice salad specifically. The texture, color, and flavor of Tuscan kale work perfectly raw and massaged in salads. It’s sturdy enough to hold up to dressing yet tender when massaged. If curly kale is all you have, it still works—just be sure to massage it extra well to reduce bitterness and improve the texture.

How to Make this Brown Rice Salad

Cook the Rice

Start by adding your brown rice to a saucepan with water or vegetable broth and a pinch of sea salt. Bring it to a boil, then reduce the heat and simmer, covered, for about 45 minutes or until the rice is fluffy and tender. Let it cool completely before assembling the salad; this helps prevent the kale from wilting too much.

Prep the Onion, Walnuts, and Kale

While the rice is cooking, soak the chopped red onion in a bowl of water to soften its sharp bite. Meanwhile, toast the walnuts in a dry skillet over medium-low heat for 5–7 minutes, stirring often until golden and fragrant. Add the chopped kale to a large bowl with lemon juice and a splash of olive oil, and massage it for about 15–20 seconds to tenderize the leaves.

Make the Dressing

In a small jar or bowl, combine fresh orange juice and zest, apple cider vinegar, olive oil or tahini, maple syrup, Dijon mustard, and dried parsley. Season with salt and pepper, then whisk or shake until well combined. This dressing is tangy, slightly sweet, and perfect for tying all the flavors together.

Assemble the Salad

In a large serving bowl, combine the cooled rice, soaked and drained onions, massaged kale, toasted walnuts, and chopped Medjool dates. Pour the dressing over the top and toss everything well to coat. Enjoy it fresh or refrigerate—it gets even better as the flavors meld!

Why You Should Massage Kale

Massaging kale transforms it from coarse and bitter to tender and mellow. It breaks down tough fibers and makes it easier to chew and digest. Massaging your kale also helps the kale absorb more flavor from your dressing. A squeeze of lemon and a quick rub is all it takes to unlock kale’s full potential. If you want to learn more about how to massage kale or the benefits, click here to read all about massaging kale.

What to Serve With This Brown Rice Salad

I love this salad because it is so versatile and pairs beautifully with so many things. Pair it with grilled tofu, tempeh, or chickpea patties for a protein-packed plate. It also complements veggie burgers, portobello steaks, or hearty soups and stews when you want something fresh and vibrant on the side.

For a more Mediterranean-inspired meal, serve it with roasted sweet potatoes, creamy hummus, or baba ganoush. Not to mention, this salad is super hearty and totally can be enjoyed all on its own. It’s filling, nutrient-dense dense and oh so very delicious, making it perfect for weekday lunches, meal prep, or an easy make-ahead dinner.

Ways to Customize Your Brown Rice Kale Salad

Missing a few ingredients or craving a specific ingredient? No problem – make this salad your own with a few simple swaps like:

  • Switch the nuts – Try pecans, pistachios, or almonds.
  • Add roasted veggies – Butternut squash, beets, or carrots make it heartier.
  • Include legumes – Chickpeas or lentils add extra plant protein.
  • Swap the grain – Quinoa, farro, or wild rice also work well here.
  • Try a different dried fruit – Dried cranberries or chopped apricots are great substitutes for dates.

Kale Salad FAQ

How long does kale salad last in the fridge? Up to 4 days! This salad holds up well even after being dressed, thanks to the hearty ingredients.

Can I use another type of rice? Yes, try jasmine, red rice, wild rice, or a blend for variety. You could even use day old crispy rice like in this recipe.

Can I make this salad oil-free? Absolutely. Use tahini in the dressing and skip the optional olive oil when massaging the kale.

Other Grain Salads To Try

If you love grain bowls and grain salads, check out these recipes next:

Crispy Rice Cucumber Salad

Roasted Cauliflower Grain Bowl

Lemony Roasted Veggie Grain Bowls

Jackie Akerberg

Author of the Clean Vegan Cookbook, Food Blogger and Recipe Developer from Des Moines, Iowa. 

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Brown rice and kale salad with red onion, nuts, and herbs in a wooden bowl
Jackie Akerberg

Brown Rice Kale Salad with Medjool Dates

5 from 2 votes
Print Recipe Pin to Pinterest!
Looking for a salad that actually fills you up? This Brown Rice Kale Salad is loaded with chewy whole grains, fresh greens, sweet Medjool dates, and toasted walnuts. Tossed in a bright and fresh citrus dressing, it’s hearty enough to be a meal and easy enough to make any day of the week.
Prep Time 15 minutes
Cook Time 45 minutes
Total Time 1 hour
Servings: 4 servings
Course: Salad
Calories: 513

Equipment

  • stove

Ingredients
  

Salad Ingredients
  • 1 cup brown rice
  • ¼ cup red onion, finely chopped
  • ¾ cup walnuts, chopped
  • ½ cup Natural Delights Medjool Dates, chopped
  • 1 bunch Tuscan kale, stems removed, finely chopped
  • 1 lemon, juiced
  • ½ tsp olive oil, optional
Salad Dressing Ingredients
  • 1 orange, zested and juiced
  • 2 tbsp apple cider vinegar
  • 2 tbsp olive oil, or tahini for oil-free
  • 2 tbsp maple syrup
  • 1 tsp dijon mustard
  • ½ tsp dried parsley
  • salt and pepper, to taste

Method
 

  1. Add rice to a medium saucepan with 2 cups water or vegetable broth and a pinch of sea salt. Bring to a boil, reduce heat to low and simmer, covered, for 45 minutes, until rice is fluffy and tender. Set aside to cool.
  2. Place chopped onion in a bowl of water - this reduces the bitterness and makes the flavor less pungent. Soak for 20 minutes or so while you prepare the rest of the ingredients.
  3. Heat a medium skillet over medium low heat and add the chopped walnuts. Toast for 5-7 minutes until golden and fragrant, stirring frequently and ensuring they don't scorch.
  4. Add the kale to a bowl and drizzle with lemon juice and optional olive oil. Use your hands to massage for 15 seconds until tender.
  5. Prepare the dressing by adding all ingredients to a jar and stirring to combine. Season to taste with salt and pepper.
  6. Add all ingredients for salad to a serving bowl and drizzle with dressing. Toss to combine. Enjoy immediately or store in the fridge for up to 4 days. The hearty ingredients in this recipe will stay fresh and crisp even after being dressed!

Nutrition

Serving 1servingCalories 513kcalCarbohydrates 70gProtein 10gFat 24gSaturated Fat 3gPolyunsaturated Fat 12gMonounsaturated Fat 8gSodium 54mgPotassium 728mgFiber 9gSugar 24gVitamin A 6856IUVitamin C 96mgCalcium 255mgIron 3mg

*Macros are provided as an estimate for convenience. Your final numbers will vary depending on ingredient brands, substitutions, and how you portion the recipe.

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3 Responses

  1. 5 stars
    This salad was amazing! From the crunch of the walnuts (that stayed crunchy 2 days later)to the sweetness from the dates and orange juice, this salad fills you up and gives you energy for days. 😊
    I have tons of kale in my garden so Iwill definitely be making this again.

    Reply

  2. 5 stars
    Made this for dinner 2 days ago and it was terrific! Took it for lunch today and the kale was still firm and fresh. Will definitely be making it again. Wonderful
    way to use the kale in the garden.

    Reply
5 from 2 votes

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