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.
Ingredients
Scale
- 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)
Instructions
- 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.
- 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.
- 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.
- 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.
- 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