Kale Fried Rice


I’ll just go right ahead and apologize for the train wreck pictures in this post.  I always have the best of intensions to get out my nice camera and shoot some quality food pics, but then a child melts, a toddler needs to go potty, a pot over boils… you get the deal.  There were actually several other pictures that were so lame they are in my computer’s trash. I am no photo Superhero!

This recipe is dairy-free, egg-free, peanut-free and tree nut-free.

We’ve now made Kale Fried Rice two weeks in a row because we just didn’t get enough the first go around. I’ll tell you, this recipe makes just enough for a meal for Justin, Finn and I with no left overs.  So either we are eating a ton or the recipe is small. Shamefully, I think we need some portion control :(

Kale Fried Rice is adapted from Maria Kang.

Kale Fried Rice

by My Wise Mom

Keywords: dinner dairy-free egg-free peanut-free tree nut-free kale rice

Ingredients (serves 3 (makes 3 1/2 cups))

  • 3-4 large packed handfuls of fresh organic kale (can use baby kale or leaf kale)
  • 5 cups water
  • 1 teaspoon sea salt
  • 1 tablespoon Grapeseed Oil
  • 1 medium onion, chopped
  • 4 cloves garlic, finely chopped
  • 2 cups cooked whole grain brown rice, such as basmati or jasmine
  • 2 tablespoons white cooking wine
  • 2 tablespoons organic naturally brewed soy sauce
  • 2 teaspoons toasted sesame oil
  • 1 teaspoon pure maple syrup (Grade A)
  • 2 teaspoons sesame seeds (toasted, if desired)


Start your rice. Most real rice takes 30-45 minutes to prepare, so get that going so it’s ready to add to the other ingredients later. (NOTE: I always cook my rice in organic stock or broth which adds an incredible amount of flavor.)

Combine water and salt in a large pot; bring to boiling.

While water is boiling, rinse and drain kale; remove and discard stem

Once water boils, add kale leaves to pot; return to boiling. Cook kale for 5 minutes. Drain and cool kale. Squeeze water from kale and coarsely chop; set aside.

Prepare sauce. In a small bowl stir together wine, soy sauce, sesame oil and maple syrup.

Once rice is cooked, heat oil in large skillet over medium heat. Add onion; cook and stir 5 minutes. Add garlic; cook and stir 1 minute. Stir in kale; cook and stir 3 minutes. Add rice; cook and stir until heated through.

Add sauce to skillet; bring to boiling and cook 2 to 3 minutes until sauce is absorbed.

Stir in sesame seeds or top with seeds once plated.

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Toddler Test: Finn ate his entire plate and asked for more! He was suspicious at first (I think it was the onions), but when we just blew it off and kept saying, “try your rice,” he finally dove in. He loves kale chips, so we let him know those “delicious green pieces are KALE!”

This is a great quick meal. Once the rice is ready, it goes super fast, so have all your ingredients cut and ready to go.

The original recipe suggests a few other oils and a jalapeño (would be great if we weren’t serving Finn), but I try to buy only ingredients that I know we will use often.  I know we won’t use enough sake to make it worth while, but we do use white cooking wine regularly. I don’t know enough about saffron oil to buy it yet, so if you have any insight into saffron oil… good, bad, healthy, tips… I’d love to hear them!

We love Asian meals, but really try to limit how often we eat them and ensure any soy we are using is organic, GMO-free and not in excess.

Let me know if you try this and any changes/substitutions you make!




    • Kerry says

      I’m so jealous! I think about doing a coop every year and just haven’t done it yet. You’ll have to tell me what you think about their kale. Might convince me to do it.

      • shandy says

        I love the stuff I get there. It’s not like a CSA…I can order from lots of different farmers/vendors each cycle. Can join at any time. The Kale I got today looks wonderful and is from The Berry Patch in Nevada.

  1. Jessica H says

    Hey Kerry! I happened to have some Kale that needed to be used up, so guess what I made for dinner?!
    I made a little mistake by using white wine vinegar instead of white cooking wine, so it was a bit vinegary. Not to worry though, it was still yummy! I used Bragg’s Liquid Aminos (also check out their nutritional yeast seasoning, Hy-Vee has it), I didn’t have grapeseed oil, so I could have missed out on a lot of different flavors, either way… I’ll make it again, next time I’ll do it with the right ingredients. I’m a sucker for Trader Joes organic frozen brown rice, it takes less than 10 min and is great! I added some sweet & spicy shrimp to tonight’s Kale fried rice experiment and was a great mix of sweet, sour (vinegar) and spice! Score! Thanks for the recipe!

    • Kerry says

      YAH! Glad you enjoyed it and shrimp sounds like a great addition!

      I’ve not seen/heard of the yeast seasoning or the frozen brown rice. I’ll have to check it out. Thanks for the tip!

  2. Lindsay says

    This looks incredible and easy! Have you ever tried Bragg’s Liquid Aminos? It’s made from soybeans and water (I can’t see on the label if it’s organic, but it is certified GMO free), and it tastes very similar to soy sauce, but with a ton less sodium. I’ve been using it in place of soy sauce for several years, and I will never go back to the real stuff. Can’t wait to give this recipe a try! Thanks for sharing.

    • Kerry says

      I’m so glad you mentioned Bragg’s! I love the brand. We use their Apple Cider Vinegar with the “Mother” that is the best on the market. I see the Liquid Aminos all the time but haven’t taken the time to pick the bottle up and read what it is. Next time I see it, I will pick it up. Thanks!!


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