Pomegranate, Kale, and Wild Rice Salad with Walnuts and Feta is a vibrant, hearty, and nutrient-packed salad that’s perfect as a side dish or a light main. The chewy wild rice, crunchy walnuts, sweet bursts of pomegranate, creamy feta, and earthy kale come together in a delicious balance of textures and flavors. Tossed in a simple vinaigrette, this salad is as beautiful as it is satisfying.
Why You’ll Love This Recipe
- Packed with superfoods for a nourishing meal
- Delicious mix of sweet, savory, and tangy flavors
- Great make-ahead option for lunches or gatherings
- Holds up well in the fridge without getting soggy
- Naturally gluten-free and easy to make vegetarian-friendly
ingredients
(Tip: You’ll find the full list of ingredients and measurements in the recipe card below.)
- Cooked wild rice
- Fresh kale (curly or lacinato), stems removed and chopped
- Pomegranate arils
- Crumbled feta cheese
- Chopped walnuts (toasted if desired)
- Olive oil
- Lemon juice or apple cider vinegar
- Dijon mustard
- Honey or maple syrup
- Salt
- Black pepper
directions
- Cook wild rice according to package instructions. Let cool to room temperature.
- Place chopped kale in a large bowl. Drizzle with a little olive oil and a pinch of salt, then massage the kale for 1–2 minutes until tender and slightly wilted.
- In a small bowl or jar, whisk together olive oil, lemon juice or vinegar, Dijon mustard, honey or maple syrup, salt, and pepper to make the dressing.
- Add cooled wild rice, pomegranate arils, walnuts, and crumbled feta to the massaged kale.
- Pour the dressing over the salad and toss gently to combine.
- Taste and adjust seasoning as needed. Serve immediately or refrigerate until ready to serve.
Servings and timing
This recipe makes about 4–6 servings.
Preparation time: 15 minutes
Cooking time (for rice): 40–45 minutes
Total time: 1 hour
Variations
- Add protein: Grilled chicken, chickpeas, or lentils make it a more filling meal.
- Use different greens: Try baby spinach or arugula instead of kale.
- Swap the nuts: Pecans or almonds can be used instead of walnuts.
- Make it vegan: Omit the feta or use a dairy-free cheese alternative.
- Add grains: Mix in quinoa or farro for extra texture and nutrients.
storage/reheating
This salad stores well in an airtight container in the refrigerator for up to 3 days.
There is no need to reheat—serve it chilled or at room temperature.
If making ahead, keep the dressing separate and add just before serving for the freshest texture.
FAQs
Can I use pre-cooked wild rice?
Yes, pre-cooked or leftover wild rice works perfectly and saves time.
How do I get the kale tender?
Massaging the kale with a little oil and salt helps break down its toughness and makes it more pleasant to eat.
What’s the best way to remove pomegranate seeds?
Cut the pomegranate in half and gently tap the back with a spoon over a bowl to release the seeds.
Can I make this salad ahead of time?
Yes, it holds up well. Just store the dressing separately until ready to serve if possible.
Is there a substitute for wild rice?
Brown rice, black rice, or a wild rice blend can be used as alternatives.
What kind of feta works best?
Block feta crumbled by hand offers better texture and flavor than pre-crumbled versions.
How can I toast the walnuts?
Place them in a dry skillet over medium heat for 3–5 minutes, stirring often until fragrant.
Can I add fruit besides pomegranate?
Yes, dried cranberries or chopped apples or pears also pair well with the other ingredients.
Is this salad gluten-free?
Yes, all ingredients in this recipe are naturally gluten-free.
Can I freeze this salad?
Freezing is not recommended as the textures of the fresh ingredients will change significantly.
Conclusion
Pomegranate, Kale, and Wild Rice Salad with Walnuts and Feta is a stunning, wholesome dish full of color, crunch, and flavor. Whether you’re serving it at a holiday table or packing it for lunch, this salad is sure to impress with its balance of nutrition and taste. It’s proof that healthy food can be just as satisfying as it is beautiful.
Print
Pomegranate, Kale, and Wild Rice Salad with Walnuts and Feta
- Prep Time: 15 minutes
- Cook Time: 45 minutes
- Total Time: 1 hour
- Yield: 4–6 servings
- Category: Salad
- Method: No-Cook
- Cuisine: American
Description
This colorful and hearty salad is packed with winter flavors—earthy wild rice, crisp kale, juicy pomegranate seeds, toasted walnuts, and tangy feta. Tossed in a bright lemon vinaigrette, it’s perfect as a holiday side dish or a satisfying vegetarian main.
Ingredients
For the Salad:
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1 cup uncooked wild rice
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3 cups chopped kale, stems removed
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1 tablespoon olive oil (for massaging kale)
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3/4 cup pomegranate seeds
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1/2 cup crumbled feta cheese
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1/2 cup toasted walnuts, roughly chopped
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1/4 cup chopped green onions (or red onion for a bolder flavor)
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Salt and pepper, to taste
For the Dressing:
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3 tablespoons olive oil
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2 tablespoons fresh lemon juice
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1 teaspoon Dijon mustard
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1 teaspoon maple syrup or honey
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1 small garlic clove, minced
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Salt and freshly ground black pepper, to taste
Instructions
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Cook the wild rice according to package instructions (usually simmered in water for 40–45 minutes). Drain any excess water and let it cool.
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While the rice is cooking, prepare the kale. Place it in a large bowl, drizzle with 1 tablespoon olive oil, and massage it with your hands for 1–2 minutes until it softens and darkens in color.
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In a small bowl or jar, whisk together the dressing ingredients: olive oil, lemon juice, Dijon, maple syrup or honey, minced garlic, salt, and pepper.
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Once the rice is cooled, add it to the bowl with the kale. Add pomegranate seeds, feta, walnuts, and green onions.
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Pour the dressing over the salad and toss to combine.
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Season with additional salt and pepper to taste. Serve immediately or chill for later.
Notes
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This salad holds up well in the fridge for 2–3 days, making it great for meal prep.
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To make it vegan, use a plant-based feta or skip the cheese.
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Add roasted sweet potatoes or chickpeas to make it heartier.