Pomegranate, Kale, and Wild Rice Salad with Walnuts and Feta
Pomegranate, Kale, and Wild Rice Salad with Walnuts and Feta is a vibrant and nutritious dish that delights the senses. This salad combines the sweet-tart flavors of pomegranate seeds with the earthy notes of kale, hearty wild rice, crunchy walnuts, and creamy feta cheese. It’s not just a feast for the eyes; it’s also a powerhouse of vitamins and minerals. Perfect as a festive side for holiday gatherings or a satisfying lunch, this salad is versatile enough to suit various occasions. With its colorful presentation and delightful textures, every bite brings joy and health benefits.
- Prep Time: 15 minutes
- Cook Time: None
- Total Time: 0 hours
- Yield: Serves 4
- Category: Salad
- Method: Mixing
- Cuisine: Mediterranean
Ingredients
Scale
- 1 cup pomegranate seeds
- 2 cups chopped baby kale
- 2 cups cooked wild rice
- 1/4 cup toasted walnuts
- 1/4 cup feta cheese (optional)
- 2 tablespoons olive oil
- 2 tablespoons water
- 2 tablespoons honey (sub agave for vegans)
- 1/2 tablespoon apple cider vinegar
- 1/2 teaspoon salt
- 1 squeeze lemon or orange juice
Instructions
- Prep the salad ingredients: Chop the kale and rinse the pomegranate seeds. Toast walnuts if needed.
- Prepare the dressing: Sauté minced onion in olive oil until soft. Blend with remaining dressing ingredients until smooth.
- Assemble the salad: In a large bowl, combine kale, wild rice, pomegranate seeds, walnuts, and feta. Drizzle with dressing before serving.
- Serve immediately or let sit at room temperature for 10 minutes.
Nutrition
- Serving Size: 1 cup (200g)
- Calories: 320
- Sugar: 8g
- Sodium: 210mg
- Fat: 18g
- Saturated Fat: 4g
- Unsaturated Fat: 12g
- Trans Fat: 0g
- Carbohydrates: 35g
- Fiber: 6g
- Protein: 8g
- Cholesterol: 10mg