Wild Rice Salad with Pistachios, Pomegranate, and Herbs

Wild Rice Salad Recipe with Pistachios, Pomegranate and Herbs

Hello! We are going to prepare a salad full of life and color, ideal for those looking to break away from the lettuce routine. The combination of the crunchy wild rice with the explosive sweetness of the pomegranate and the salty touch of the pistachios creates a wonderful balance on the palate. It's perfect to take to work in your lunchbox or enjoy on a picnic.

Preparation time

For this recipe, it's important to note that the rice needs to cool down, so I recommend planning a little in advance. Here's the breakdown:

• Preparation: 20 minutes
• Cooking: 25 minutes
• Total: 45 minutes (plus rice cooling time)
• Servings: 4 people
• Difficulty: Easy

Ingredients

The key to a good healthy food lies in the quality of its components. To achieve that Mediterranean flavor and fresh, we will use fresh ingredients and vibrant. Don't worry if you don't have everything exact, cooking is flexible, but this combination is designed to balance textures.

For the salad base

• 1 cup of wild rice (or a mix of wild, red, and basmati rice)
• 3 cups of water or vegetable broth (to cook the rice)
• 1 cup of shelled edamame (you can buy them frozen)
• 1 cup of sweet corn kernels
• 1 medium carrot
• Medium red onion
• Half a cup of pistachios peeled and toasted (preferably unsalted)
• 1 pomegranate large (only the kernels)
• A generous handful of fresh mint
• A handful of fresh parsley or cilantro, according to your taste

For the special dressing

• 4 tablespoons extra virgin olive oil
• 1 tablespoon Dijon mustard
• 2 tablespoons of soy sauce (provides that irresistible umami touch)
• Half a teaspoon of ground ginger
• Salt to taste
• Freshly ground black pepper

If you can't find edamame in your local market, don't worry. You can easily substitute it with tender peas or even cooked chickpeas if you're looking for a more floury texture. In case you don't have pomegranate because it's not in season, some rehydrated dried cranberries can work very well, similar to how we use them in this cranberry preserve that adds so much flavor. If you make the switch to chickpeas, make sure to rinse them very well under the tap until no more foam comes out.

Utensils we will use

We don't need professional equipment for this cold dish, with the basics from home we have more than enough. The important thing is to have space to mix.

• Medium pot with lid (for the rice)
• Fine sieve (vital for washing rice and draining vegetables)
• Stable cutting board
• Sharp chef's knife or utility knife
• Small bowl or glass jar with lid (to emulsify the dressing)
• Salad bowl or large bowl to combine everything
• Wooden spoon or silicone spatula

Preparation

Let's organize the step-by-step so everything flows in the kitchen. The secret of this salad is to respect the cooling times so that the herbs do not wilt upon contact with heat.

1. Cooking the wild rice

   The wild rice is actually an aquatic herb and requires special treatment for the grain to open without falling apart.

   • Wash the rice under the tap in a colander until the water runs clear. This removes excess surface starch.
   • Place the rice in the pot with the water or broth and a pinch of salt.
   • Bring to a boil over high heat. When it boils, reduce the heat to low and cover.
   • Cook for about 25 minutes. The grain should be tender but firm, with the husk slightly open («popped»).
   • Drain any excess water if necessary and let it cool completely by spreading it on a large platter to speed up the process.
2. Wash the rice under the tap in a colander until the water runs clear. This removes excess surface starch.
3. Place the rice in the pot with the water or broth and a pinch of salt.
4. Bring to a boil over high heat. When it boils, reduce the heat to low and cover.
5. Cook for about 25 minutes. The grain should be tender but firm, with the husk slightly open («popped»).
6. Drain any excess water if necessary and let it cool completely by spreading it on a large platter to speed up the process.

7. Preparation of vegetables and fruits

   While the rice cooks and cools, we will take care of the cuts. We want each bite to have a little bit of everything.

   • Drain the corn and edamame. If using frozen edamame, give them a quick 3-minute boil and then run them under ice water to set that bright green color.
   • Peel the carrot and cut it into very small cubes (brunoise), about 3-4 mm. We want it to add crunch but not to dominate.
   • Peel the red onion and chop it finely. If it's too strong for you, you can soak it in water and ice for 10 minutes.
   • Open the pomegranate and patiently extract the seeds, removing any bitter white membrane.
   • Chop the herbs (mint and parsley) just before using them so they don't oxidize.
8. Drain the corn and edamame. If using frozen edamame, give them a quick 3-minute boil and then run them under ice water to set that bright green color.
9. Peel the carrot and cut it into very small cubes (brunoise), about 3-4 mm. We want it to add crunch but not to dominate.
10. Peel the red onion and chop it finely. If it's too strong for you, you can soak it in water and ice for 10 minutes.
11. Open the pomegranate and patiently extract the seeds, removing any bitter white membrane.
12. Chop the herbs (mint and parsley) just before using them so they don't oxidize.

13. Preparation of the dressing

    This dressing brings all the flavors together and gives it a unique character thanks to the soy sauce.

    • In a small bowl or jar, add the olive oil, mustard, soy sauce, and ground ginger.
    • Add black pepper to taste and a pinch of salt (be careful, soy is already salty).
    • Whisk vigorously with a fork or shake the closed jar until the mixture emulsifies and looks creamy and homogeneous.
14. In a small bowl or jar, add the olive oil, mustard, soy sauce, and ground ginger.
15. Add black pepper to taste and a pinch of salt (be careful, soy is already salty).
16. Whisk vigorously with a fork or shake the closed jar until the mixture emulsifies and looks creamy and homogeneous.

17. Final assembly

    The moment of truth, where we integrate all the colors and aromas.

    • In the large salad bowl, place the already cold rice. It is vital that it is not hot so as not to cook the vegetables.
    • Pour half of the dressing over the rice and stir so that every last grain is coated and it tastes delicious.
    • Add the corn, edamame, carrot, and onion. Mix gently.
    • Incorporate the pistachios and the pomegranate.
    • Finally, add the chopped fresh herbs and the rest of the dressing if you deem it necessary.
18. In the large salad bowl, place the already cold rice. It is vital that it is not hot so as not to cook the vegetables.
19. Pour half of the dressing over the rice and stir so that every last grain is coated and it tastes delicious.
20. Add the corn, edamame, carrot, and onion. Mix gently.
21. Incorporate the pistachios and the pomegranate.
22. Finally, add the chopped fresh herbs and the rest of the dressing if you deem it necessary.

To finish and serve

Before serving, taste the salad and adjust the seasoning if needed. Sometimes the rice absorbs a lot of dressing and calls for an extra touch of lemon or oil. Serve at room temperature or cold. This recipe is so versatile that you can accompany it with a crusted salmon for a luxurious meal, or simply with scrambled eggs for a quick and nutritious dinner.

Nutritional Information

Here's an approximate breakdown of what a serving of this delicious salad provides. It's a nutrient-dense dish thanks to the variety of its components.

• Calories: 380 kcal
• Proteins: 12 g
• Fats: 18 g
• Carbohydrates: 45 g
• Fiber: 8 g

Values are per-serving estimates based on a standard 2000-calorie diet and may vary depending on the brands of ingredients used.

5 keys to make it perfect

Sometimes, small details make the difference between a good salad and a spectacular one. Here I share my secrets:

1. The rice's doneness: Don't let the rice overcook. It wild rice should offer resistance when bitten, a crunchy texture that contrasts with the softness of the edamame. If it breaks open too much, it will lose its charm.
2. Mixing temperature: Never, under any circumstances, add fresh herbs to hot rice. They will turn black and wilt in seconds. Patience in cooling the rice is your best ally.
3. Toast the nuts: If your pistachios are raw, give them a quick heat in a dry pan for 2 minutes. This awakens their essential oils and enhances the flavor.
4. Balance of cuts: Try to make sure the carrot and onion are similar in size to a corn kernel or smaller. This ensures that each spoonful has a bit of everything without a large ingredient «getting in the way».
5. Dress in two stages: Rice absorbs liquid like a sponge. Add part of the dressing before storing it in the fridge, and reserve a little to «refresh» the salad just before serving.

If you like to experiment with similar textures, I also recommend trying this quinoa and edamame salad, where we apply very similar principles of cooking and freshness.

When is it ideal to enjoy it?

This salad is a wonderful wildcard. It's perfect for work lunchboxes, now that many are returning to offices and we're looking for options that don't need reheating and give us energy without heaviness. Although it can also be added to a picnic basket, along with other provisions like a mushroom quiche, and enjoy it in a park, on the beach, or in the countryside. As it doesn't contain mayonnaise or fresh dairy in the dressing, it holds up quite well for a couple of hours out of the fridge (always in a cool place), which makes it ideal for outdoor gatherings where food spends time on the table.

Comparison table

To help you see where this recipe fits into your repertoire, I've compared it with other popular options you might be considering.

Frequently asked questions (FAQ)

Share your experience

Cooking is for experimenting and sharing. I'd love to know if you've been encouraged to prepare this recipe and what personal touch you've given it. Did you use walnuts instead of pistachios? Did you pair it with fish or eat it alone? Leave your comment and share your own tricks so we can all learn new ways to enjoy it!

Culinary glossary

So you don't get lost with any term, here I briefly explain some words we've used today:

• Brunoise: It's a way of cutting vegetables into very small cubes, about 2 to 3 millimeters per side. It's used so that the vegetables mix well without large pieces.
• Emulsify: It's the process of mixing two liquids that normally don't combine well, like oil and soy sauce or vinegar, whisking until achieving a creamy sauce and unified.
• Al dente: Although widely used in pasta, in rice it means that the grain is cooked but offers a slight resistance when bitten, it's not mushy or disintegrated.
• Blanch (or shock): Very brief cooking (minutes or seconds) in boiling water followed by an ice bath to stop the cooking and set the color, as we did with the edamame.
• Sear: Cook a food quickly over high heat to brown the surface and keep the juices inside, ideal if you add chicken to this salad.