Colorful Pomegranate Kale Wild Rice Salad Recipe with a Twist

This colorful pomegranate kale wild rice salad bursts with unexpected flavor combinations that dance across your palate.

Rich green kale leaves provide a hearty base for the nutty wild rice and bright pomegranate seeds.

Tangy feta cheese crumbles add a creamy contrast to the crunchy walnuts scattered throughout the dish.

Each bite delivers a symphony of textures and tastes that go beyond ordinary salads.

Packed with nutrients and vibrant colors, this salad transforms simple ingredients into an extraordinary meal.

The combination of earthy and sweet notes creates a balanced profile that will surprise and delight your taste buds.

You won’t be able to resist this irresistible blend of wholesome ingredients that promise a memorable dining experience.

Quick Recipe Overview

Prep Time: 15 minutes

Cook Time: 45 minutes

Total Time: 1 hour

Calories: 180 kcal

Servings: 4

Everything You’ll Need for This Wild Rice Salad

• Wild Rice: Hearty base packed with nutty flavor and delightful chewy texture, choose organic varieties for richer nutritional profile.

• Kale: Robust leafy green that provides powerful nutrients and creates salad's foundational texture, select crisp and deeply colored leaves.
• Pomegranate Seeds: Vibrant ruby jewels bursting with sweet-tart flavor, pick plump and glossy seeds for maximum juiciness.
• Green Onions: Mild allium that adds fresh, sharp accent to balance other ingredients, choose bright green stems with firm white bottoms.

• Walnuts: Crunchy, earthy nuts delivering healthy omega-3s and textural contrast, select fresh and unbroken pieces.
• Feta Cheese: Tangy, crumbly cheese that introduces creamy Mediterranean touch, choose authentic Greek or high-quality artisan versions.

• Olive Oil: Smooth, fruity base providing silky consistency and heart-healthy benefits, opt for extra virgin cold-pressed variety.
• Lemon Juice: Bright acidic element that lifts entire dish's flavor profile, use freshly squeezed for maximum zestiness.
• Dijon Mustard: Sharp condiment adding complex depth and emulsifying power, select smooth, high-quality French-style mustard.
• Maple Syrup or Honey: Natural sweetener balancing dressing's acidity, choose pure, unprocessed options.
• Garlic: Aromatic allium intensifying overall flavor complexity, pick firm, compact cloves without sprouts.
• Salt and Pepper: Essential seasoning agents enhancing every ingredient's natural.

Tools That Make Prep Quick and Clean

• Large bowl: Perfect for mixing kale and salad ingredients.
• Small bowl or jar: Ideal for whisking dressing ingredients together.
• Whisk: Essential for blending dressing smoothly.
• Knife: Needed for chopping green onions and preparing ingredients.
• Measuring spoons: Helpful for accurately measuring dressing ingredients.
• Cutting board: Provides a clean surface for chopping and preparing ingredients.

Tossing the Perfect Blend of Sweet, Nutty, and Savory

• Simmer Wild Rice

Cook wild rice following package guidelines, ensuring water absorption and tender texture. Drain and allow to cool completely.

• Soften Kale

Massage kale in a large bowl with olive oil, using hands to transform leaves into a tender, rich green state.

• Create Zesty Dressing

Blend olive oil, fresh lemon juice, Dijon mustard, maple syrup, minced garlic, salt, and pepper in a compact container. Whisk until ingredients harmonize.

• Combine Salad Components

Merge cooled rice with massage-softened kale. Sprinkle vibrant pomegranate seeds, crumbled feta, crunchy walnuts, and sliced green onions across the mixture.

• Dress and Toss

Drizzle prepared dressing over salad ingredients. Gently mix to ensure every morsel is coated with bright, tangy flavors. Serve immediately for maximum taste and texture enjoyment.

Swaps to Fit What’s in Your Pantry or Fridge

• Massaging kale with olive oil breaks down its tough fibers, making it more tender and easier to digest, while enhancing its flavor and texture.
• Prepare the salad components separately and store in the refrigerator, combining just before serving to maintain optimal crispness and prevent sogginess.
• Add grilled chicken, quinoa, or tofu for extra protein, making the salad a complete and satisfying meal for those seeking more substantial nutrition.
• Ensure wild rice is certified gluten-free if you have celiac disease or gluten sensitivity, and replace Dijon mustard with a gluten-free alternative if needed.
• Replace pomegranate seeds with seasonal fruits like mandarin oranges in winter or fresh berries in summer to keep the salad exciting and adaptable throughout the year.

How to Serve It for Lunch, Potlucks, or Picnics

• Hearty Lunch Companion: Pack this vibrant salad in a mason jar for a colorful, nutrient-packed midday meal that keeps you energized through afternoon meetings.
• Mediterranean Mezze Plate: Serve alongside grilled chicken, hummus, and warm pita bread to create a delightful Mediterranean-inspired spread that showcases the salad's robust flavors.
• Winter Wellness Bowl: Transform the salad into a warm grain bowl by slightly heating the wild rice and topping with a soft-poached egg for extra protein and comfort during chilly days.
• Holiday Gathering Star: Present the salad in a clear glass serving dish to highlight its beautiful colors, making it an impressive side dish for festive gatherings and potluck dinners.

Store It in Style and Keep It Crisp

• Store the salad in an airtight container in the refrigerator for up to 3 days, keeping the dressing separate to maintain crisp textures.
• Make rice and chop ingredients ahead of time, storing components separately to assemble quickly during busy weekdays for fast, nutritious meals.
• Keep walnuts and feta in separate sealed containers to prevent sogginess and maintain their distinct crunch and texture.
• Serve the salad slightly chilled or at room temperature for optimal flavor balance, allowing ingredients to develop a harmonious taste profile.

Vibrant Pomegranate, Kale, and Wild Rice Salad with Walnuts and Feta

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4.6 from 23 reviews

• Total Time: 1 hour
• Yield: 5 1x

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Description

Mediterranean-inspired Pomegranate, Kale, and Wild Rice Salad blends hearty greens with nutty rice and tangy feta. Crunchy walnuts and sweet pomegranate seeds provide a delightful contrast that will make you crave each refreshing bite.

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Ingredients

Scale 1x2x3x

• 1 cup wild rice (uncooked)
• 3 cups kale (chopped, stems removed)
• ¾ cup pomegranate seeds
• ½ cup feta cheese (crumbled)
• ½ cup walnuts (toasted, roughly chopped)
• ¼ cup green onions (or red onion)
• 3 tbsps olive oil
• 2 tbsps lemon juice (fresh)
• 1 tbsp olive oil (for massaging kale)
• 1 tsp Dijon mustard
• 1 tsp maple syrup (or honey)
• 1 small garlic clove (minced)
• Salt (to taste)
• Black pepper (freshly ground, to taste)

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Instructions

1. Rice Preparation: Simmer wild rice in water until tender and fluffy, approximately 40-45 minutes. Drain thoroughly and allow to cool completely to room temperature.
2. Kale Transformation: Gently massage kale with olive oil using fingertips, working the oil into leaves until they soften, darken, and become more tender, releasing their robust flavors and reducing their raw, fibrous texture.
3. Dressing Creation: Craft a vibrant vinaigrette by whisking olive oil, lemon juice, Dijon mustard, maple syrup, minced garlic, salt, and freshly ground pepper until emulsified and smooth, creating a harmonious blend of tangy and sweet notes.
4. Salad Assembly: Combine cooled wild rice with massaged kale, then artfully scatter pomegranate seeds, crumbled feta, toasted walnuts, and thinly sliced green onions throughout the mixture, ensuring an even distribution of ingredients.
5. Final Fusion: Drizzle prepared dressing over the salad, gently tossing to coat every ingredient, allowing the flavors to meld and create a cohesive, nutrient-dense culinary experience.

Notes

• Use gentle, firm hand movements to break down tough fibers, making kale more tender and easier to digest without harsh chopping.
• Check water absorption carefully; avoid overcooking to maintain a slightly chewy texture and prevent mushiness.
• Whisk ingredients thoroughly to create a smooth, well-integrated vinaigrette that coats ingredients evenly without overwhelming delicate flavors.
• Allow wild rice to cool completely before mixing to prevent wilting kale and maintain the salad’s crisp, fresh character.

• Prep Time: 15 minutes
• Cook Time: 45 minutes
• Category: Lunch, Dinner, Appetizer
• Method: Simmering
• Cuisine: Mediterranean

Nutrition

• Serving Size: 5
• Calories: 220
• Sugar: 6 g
• Sodium: 150 mg
• Fat: 12 g
• Saturated Fat: 2 g
• Unsaturated Fat: 9 g
• Trans Fat: 0 g
• Carbohydrates: 24 g
• Fiber: 4 g
• Protein: 6 g
• Cholesterol: 10 mg