Black Rice Salad recipe

Wild Rice Salad

By Melanie Richardson

I have my sister to thank for introducing me to this one & RecipeTin for creating it.

This one is seriously delicious! It’s so refreshing but filling enough to be satisfying due to the rice inclusion.. & the pomegranate seeds 👏🏼 seriously, if it hasn’t become a staple for your salads you’re missing out. I’ve said it before & I’ll say it again.. the seeds add the MOST ridiculous pop of sweetness to dishes. It completely transforms a dish into something so refreshing & light!

This one is super simple (because no one has time for complex meals anymore) & it’s nutritious & delicious.

I added tofu to increase the protein content a little, but the original recipe is just the salad on its own & it’s still tasty as hell.

The calories are quite high due to the carb content, so if you’re counting calories or want to lower them, just reduce the amount of rice & pecans you include. Tofu also has about 600 calories that you could remove if desired. The dressing also asks for a large amount of extra virgin olive oil (EVO) which makes the calories sky rocket, but EVO is full of healthy fats so try not to dwell on the number of calories.

The important thing is it’s healthy, nutritious, tastes damn good & won’t have you standing in the kitchen for hours on a weeknight. There are a million worse things you could be eating than this, so be kind to yourself & just enjoy the shit out of it. 

Salad ingredients:
  • 1.5 cups wild rice (or black rice)
  • 2 handfuls of rocket
  • 1 pomegranate (seeds only) *could also use grapes here if pomegranates aren't in season
  • 100g feta
  • 3/4 cup dried cranberries, roughly chopped
  • 3/4 cup pecans, toasted and roughly chopped
  • 1 cup sliced shallots
  • Diced firm tofu (optional)

Dressing ingredients:

  • 2 tbsp white wine vinegar
  • 6 tbsp extra virgin olive oil (EVO)
  • 1 garlic cloved, finely chopped
  • 1 tsp raw sugar 
  • 1/2 tsp salt
  • 1/2 tsp pepper


  1. Cook rice according to packet instructions, set aside to cool
  2. Toast pecans and set aside
  3. If adding tofu, fry until golden brown in a pan with 1 tsp of extra virgin olive oil and set aside
  4. In a bowl, combine rocket, cranberries, toasted pecans and sliced shallots
  5. Crumble over feta and add pomegranate seeds
  6. Once cooled, mix in rice
  7. Add tofu if including
  8. Combine dressing ingredients in a jar and shake until combined with a cloudy consistency, then pour over salad. Enjoy!

Servings = 5 (or 4 large portions)

Calories = 633

Macros = P: 21.3g, C: 60g, F: 33.4g


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