Description
Seasonal freshness shines in this pomegranate, kale, and wild rice salad where Mediterranean flavors dance with hearty textures. Crisp kale, nutty wild rice, tangy feta, and juicy pomegranate seeds create a balanced symphony you’ll crave again and again.
Ingredients
Scale
Main Ingredients:
- 1 cup uncooked wild rice
- 3 cups chopped kale, stems removed
- ¾ cup pomegranate seeds
- ½ cup crumbled feta cheese
- ½ cup toasted walnuts, roughly chopped
Additional Ingredients:
- ¼ cup chopped green onions (or red onion for a bolder flavor)
- 1 tablespoon olive oil (for massaging kale)
- Salt and pepper, to taste
Dressing Ingredients:
- 3 tablespoons olive oil
- 2 tablespoons fresh lemon juice
- 1 teaspoon Dijon mustard
- 1 teaspoon maple syrup or honey
- 1 small garlic clove, minced
- Salt and freshly ground black pepper, to taste
Instructions
- Submerge wild rice in boiling liquid, allowing it to simmer gently until kernels split open and become tender, approximately 40-45 minutes. Carefully drain and spread on a flat surface to release residual heat.
- Transform raw kale into a silky, vibrant base by massaging with fragrant olive oil. Work the leaves between fingers, pressing and folding until they become darker and more pliable, about 2 minutes.
- Craft a zesty emulsion by whisking together bright citrus essence, golden olive oil, tangy Dijon mustard, amber maple syrup, minced garlic, and a delicate balance of salt and freshly cracked pepper.
- Assemble the salad by layering cooled wild rice atop the prepared kale, creating a textural foundation. Sprinkle ruby-like pomegranate seeds for bursts of sweetness, crumble creamy feta for richness, scatter toasted walnuts for crunch, and garnish with sliced green onions for a mild, sharp accent.
- Drizzle the vibrant dressing over the composed salad, gently tossing to ensure each ingredient is lovingly coated and intermingled with the aromatic vinaigrette.
Notes
- Massage kale gently to break down tough fibers, making it more tender and easier to digest without losing its nutritional value.
- Toast walnuts briefly in a dry skillet to enhance their nutty flavor and add a delightful crunch to the salad.
- Prep ingredients ahead of time for a quick, stress-free assembly when you’re ready to serve the salad.
- Substitute feta with nutritional yeast or vegan cheese alternative for a dairy-free version that still provides a tangy, savory element.
- Prep Time: 15 minutes
- Cook Time: 45 minutes
- Category: Lunch, Dinner, Appetizer
- Method: Simmering
- Cuisine: Mediterranean
Nutrition
- Serving Size: 4
- Calories: 180
- Sugar: 12 g
- Sodium: 120 mg
- Fat: 6 g
- Saturated Fat: 3 g
- Unsaturated Fat: 2 g
- Trans Fat: 0 g
- Carbohydrates: 27 g
- Fiber: 1 g
- Protein: 4 g
- Cholesterol: 20 mg