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

This Pomegranate, Kale, and Wild Rice Salad with Walnuts and Feta is a vibrant, hearty dish that’s as flavorful as it is nourishing. Packed with nutrient-dense ingredients like baby kale, wild rice, toasted walnuts, and fresh pomegranate seeds, it offers a satisfying balance of textures and flavors. The creamy feta cheese adds a savory contrast to the sweet pomegranate and honey-based vinaigrette, while the wild rice brings an earthy depth. This salad is perfect as a light lunch, a colorful side dish, or even a vegetarian main course. It’s easy to prep ahead, travels well, and works for everything from meal prep to holiday gatherings.

Why You’ll Love This Recipe

1. Nutrient-Packed Ingredients

Kale, wild rice, pomegranate, and walnuts provide antioxidants, fiber, and healthy fats, making this salad both filling and good for you.

2. Deliciously Balanced Flavors

The tangy vinaigrette, sweet pomegranate seeds, salty feta, and nutty wild rice combine to create a perfectly balanced bite every time.

3. Texture Galore

You’ll love the mix of chewy rice, crisp kale, juicy pomegranate seeds, and crunchy toasted walnuts—every forkful is dynamic.

4. Easy to Customize

Whether you want to make it vegan, gluten-free, or dairy-free, this salad is incredibly flexible and easy to adapt.

5. Great for Make-Ahead Meals

It holds up well in the fridge, so you can make it in advance for lunchboxes or entertaining without worrying about it wilting.

Ingredients

For the Salad:

• Pomegranate seeds
• Baby kale
• Cooked wild rice
• Toasted walnuts
• Feta cheese (omit for vegan version)

For the Dressing:

• Minced onion or shallot
• Olive oil
• Water
• Honey (or agave)
• Apple cider vinegar
• Salt
• Fresh lemon or orange juice

Variations

Make It Vegan

Skip the feta or use a plant-based alternative, and replace the honey in the dressing with agave syrup or maple syrup.

Add More Protein

Top the salad with grilled chicken, chickpeas, or tofu to turn it into a heartier main dish.

Swap the Greens

If you don’t have baby kale, try spinach, arugula, or a spring mix for a different flavor and texture.

Use a Grain Blend

Instead of wild rice, you can use a mix of quinoa, brown rice, or farro to keep things interesting.

Include Seasonal Fruits

Add sliced apples, pears, or dried cranberries for an extra layer of sweetness and a seasonal twist.

How to Make the Recipe

Step 1: Cook the Rice

If you’re not using leftover or pre-cooked wild rice, cook it according to the package instructions. Allow it to cool to room temperature.

Step 2: Toast the Walnuts

In a dry skillet over medium heat, toast the walnuts for 3–5 minutes, stirring frequently until fragrant and lightly browned. Set aside to cool.

Step 3: Make the Dressing

In a small bowl or jar, whisk together the minced onion or shallot, olive oil, water, honey (or agave), apple cider vinegar, salt, and a squeeze of fresh lemon or orange juice. Taste and adjust seasoning as needed.

Step 4: Assemble the Salad

In a large bowl, combine the baby kale, cooled wild rice, pomegranate seeds, toasted walnuts, and feta cheese. Pour the dressing over the top and toss everything together until well coated.

Step 5: Serve

Transfer the salad to a serving bowl or platter and enjoy immediately, or refrigerate for later use.

Tips for Making the Recipe

• Massage the kale: If your kale feels a bit tough, gently massage it with a bit of the dressing before combining—it helps break down the fibers and improves the texture.
• Cool the rice completely: Make sure the wild rice is fully cooled before adding to the salad to prevent wilting the kale.
• Toast your nuts: Toasting the walnuts adds depth of flavor and enhances their crunch—don’t skip this step.
• Taste the dressing: Always taste and adjust the dressing to your liking, especially the sweetness and acidity.
• Chop ingredients evenly: Cutting everything to similar sizes helps ensure you get a little of each flavor in every bite.

How to Serve

Serve this salad as a light vegetarian lunch, a festive side for holiday meals, or a refreshing addition to potlucks and picnics. It also makes a great companion to grilled chicken or fish. For a heartier plate, pair it with crusty bread or a warm soup.

Make Ahead and Storage

Storing Leftovers

Store any leftover salad in an airtight container in the refrigerator for up to 3 days. Note that the kale and wild rice hold up well, so the salad remains enjoyable even after a day or two.

Freezing

This salad is not recommended for freezing due to the fresh produce and dressing. However, you can freeze the cooked wild rice ahead of time and defrost it when ready to assemble.

Reheating

This salad is meant to be served cold or at room temperature, so no reheating is necessary. If you’d like to enjoy it warm, gently heat the rice before assembling, but add the dressing and delicate ingredients like pomegranate seeds afterward.

FAQs

1. Can I make this salad ahead of time?

Yes, you can prep all the ingredients in advance and store them separately. Toss everything together just before serving for the freshest result.

2. What’s a good substitute for wild rice?

Quinoa, farro, or brown rice make great alternatives if you don’t have wild rice on hand.

3. Can I make this without nuts?

Absolutely. Omit the walnuts or replace them with roasted seeds like pumpkin or sunflower seeds for a nut-free version.

4. Is this recipe gluten-free?

Yes, as long as all ingredients used are certified gluten-free, including the wild rice and any store-bought components.

5. How can I add protein?

Top the salad with grilled chicken, salmon, tofu, or chickpeas for added protein and a more filling meal.

6. Can I use bottled dressing instead?

You can, but homemade dressing provides a fresher and more customized flavor that complements the salad ingredients better.

7. Can I make this salad vegan?

Yes, omit the feta cheese and substitute honey with agave or maple syrup to make it fully vegan.

8. How long does the dressing last?

Stored in the fridge in an airtight container, the dressing will last up to 1 week.

9. What other greens can I use instead of kale?

Spinach, arugula, or mixed baby greens work well in this salad if you prefer a milder taste or softer texture.

10. Can I serve this salad warm?

Yes, it can be served slightly warm if you use freshly cooked rice, but be sure not to wilt the kale too much. Add the dressing and pomegranate just before serving.

Conclusion

Pomegranate, Kale, and Wild Rice Salad with Walnuts and Feta is a delicious and wholesome dish full of vibrant flavors and textures. With sweet pomegranate seeds, hearty wild rice, and creamy feta, it’s a standout salad that’s both satisfying and versatile. Whether served as a light meal or a stunning side dish, it’s easy to prepare, beautiful to present, and always a hit. Ideal for make-ahead meals or entertaining, this salad deserves a spot in your regular rotation.

Print