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Easy Sprouted Rice Salad Recipe with Pomegranate, Feta, Pine Nuts, and Fresh Herbs

This Sprouted Rice Salad Recipe w/ Pomegranate, Feta, Pine Nuts, & Fresh Herbs, is an easy, healthy, festive side dish or entree everyone will love!

Fresh, fast, and delicious, this Red Jasmine Sprouted Rice Salad with Pomegranate, Feta, Pine Nuts, and Fresh Herbs, is a healthy side or main dish to enjoy over the holidays, and all year long!

I stumbled quite serendipitously over this Easy Sprouted Rice Salad Recipe, when I was scrounging for leftovers for lunch in my fridge.

And, my freezer.

Do you do this too??

And, pulled together this delicious hodgepodge of red jasmine sprouted rice {I discovered a box of Trader Joes pre-cooked rice in my freezer} with pine nuts, fresh pomegranate arils {thanks again to Trader Joe-these were ready-to-eat so I didn’t have to do the messy work!}, and, crumbled feta cheese, because it goes with pretty much just about everything. Don’t you agree?

Then I topped it off with my easy, 4-ingredient “Go-To” Golden Balsamic Vinaigrette.

And, oh, my goodness….

This sprouted rice salad recipe was SO easy to make, and the absolute perfect combination of sweet {pomegranate}, zingy {vinaigrette}, with a hint of saltiness {feta cheese} I do adore.

I gobbled it up for lunch, then decided I needed to re-create it for you to make too!

This time with the addition of some delicious fresh herbs {mint and flat-leaf parsley} I picked up from the Rancho Santa Fe Farmer’s Market last weekend. The perfect finishing touch!

Ingredients for Red Jasmine Rice Salad with Pomegranate, Feta, Pine Nuts, & Fresh Herbs

How Do You Make a Rice Salad?

The beauty of this sprouted rice salad recipe is that it is so versatile and easy to make! I used frozen, pre-cooked sprouted red jasmine rice from Trader Joes, but you can use any variety of frozen OR dry rice you like.

After your rice is ready, add in any combination of veggies and/or fruit, nuts or seeds, fresh or dried herbs/spices, cheese (or not for a vegan version), & your favorite salad dressing.

How Long Can You Keep Rice Salad?

Not only is this sprouted rice salad recipe delicious, it also keeps well in the fridge for up to 3 days, so you can meal prep it ahead of time, store it in a sealed glass container, and serve it when ready, or enjoy it as a side dish for dinner one night, and as leftovers for a light lunch the next day.

[clickToTweet tweet=”This Easy Sprouted Rice Salad Recipe w/ Pomegranates & Fresh Herbs is a festive holiday side dish! #GF #FODMAP” quote=”This Easy Sprouted Rice Salad Recipe w/ Pomegranates & Fresh Herbs is a festive holiday side dish!”]

Fresh, fast, and delicious, this Red Jasmine Sprouted Rice Salad with Pomegranate, Feta, Pine Nuts, and Fresh Herbs, is a healthy side or main dish to enjoy over the holidays, and all year long!

What is the benefit of sprouted grains?

  • Red Jasmine Rice is higher in fiber than brown rice, and sprouted rice and other grains may provide certain health benefits including:
    • May be easier to digest than non-sprouted grains.
    • May be higher in some nutrients, including B vitamins, vitamin C, and essential amino acids often lacking in grains.
    • May be less allergenic than non-sprouted grains.
    • Want to learn more about the potential health benefits of sprouted grains? Check out the research at Oldways Whole Grains Council: Sprouted Whole Grains and Health Benefits of Sprouted Grains

This easy sprouted rice salad recipe is naturally gluten free, vegetarian, low FODMAP, and easily made vegan by omitting the feta cheese. It’s also a delicious anti-inflammatory Mediterranean diet friendly dish. Enjoy!

Fresh, fast, and delicious, this Red Jasmine Sprouted Rice Salad with Pomegranate, Feta, Pine Nuts, and Fresh Herbs, is a healthy side or main dish to enjoy over the holidays, and all year long!

Sprouted Rice Salad Recipe

This Sprouted Rice Salad Recipe w/ Pomegranate, Feta, Pine Nuts, & Fresh Herbs, is an easy, healthy, festive side dish or entree everyone will love!
5 from 3 votes
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Prep Time: 10 minutes
Total Time: 10 minutes
Servings: 6 side servings or 3 main servings

Ingredients

  • 2 cups pre-cooked sprouted red jasmine rice {or any variety of cooked rice or whole grains}
  • 1 cup pomegranate arils
  • 1 cup crumbled feta cheese
  • 1 cup chopped fresh herbs {I used mint and flat-leaf parsley}
  • 1/2 cup pine nuts
  • 4 tablespoons Golden Balsamic Vinaigrette

Instructions

  • Combine all the ingredients in a large mixing bowl, and stir well to combine.
  • Delicious served both warm, or cold.
  • Store any leftovers, covered, in the refrigerator, and enjoy over the next few days.

Notes

Low FODMAP Note: Pomegranate Arils are low FODMAP at 45 grams or less per serving. If you enjoy this as a side dish, it’s low FODMAP. However, if you enjoy it as a main dish, you might want to cut back on the total amount of Pomegranate arils.

Nutrition

Serving: 3/4 cup | Calories: 280kcal | Carbohydrates: 22g | Protein: 7g | Fat: 19g | Saturated Fat: 5g | Cholesterol: 22mg | Sodium: 287mg | Potassium: 202mg | Fiber: 2g | Sugar: 5g | Vitamin A: 950IU | Vitamin C: 16.1mg | Calcium: 146mg | Iron: 2.5mg
EA Stewart, RD | Registered Dietitian Nutritionist
Course Entree, Salad, Side Dish
Cuisine Gluten Free, Low FODMAP, Mediterranean, Vegan Option, Vegetarian
Keyword cold rice salad
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Tried this recipe?Mention @thespicyrd or tag #thespicyrd ~ I love seeing my recipes that you recreate!
Fresh, fast, and delicious, this Red Jasmine Sprouted Rice Salad with Pomegranate, Feta, Pine Nuts, and Fresh Herbs, is a healthy side or main dish to enjoy over the holidays, and all year long!

Lets’ Chat!

What have you made with leftovers lately? Have you come up with any delicious “hodgepodge” meals too? Any fun plans for the holidays??

15 thoughts on “Easy Sprouted Rice Salad Recipe with Pomegranate, Feta, Pine Nuts, and Fresh Herbs”

  1. Looking so delicious salad .thanks for sharing recipe with us.Also if you are in Auckland and looking for best Indian food in Auckland then you are most welcome here.

  2. Your sprouted rice salad looks so yummy. I will try this for my family and share my feedback with you. Thank you for sharing.

  3. Yum- feta, absolutely. Always room for feta :)! I’ve never been to that farmers market but now you have me intrigued and perfect timing because I told Mr. CEO yesterday I wanted to explore a new market this weekend (#foodieproblems right!).
    Leftovers, hmmm, actually just whipped up a Peanut Butter and Jelly Bar for the hubby’s employees today! Shh… stealth health, there’s applesauce in there!

    1. Yes to #fetalovers !!! And, your comment about the “stealth” PB & J Bars you made, reminds me of the conversation my son and his friend were having with me when I drove them to baseball practice-his friend had given him a brownie, which my son happily gobbled up, then said to me, “Mom. Can you please make brownies some time that aren’t healthy like these?”!

  4. You’re speaking my language with this recipe and the way it came together EA! My lunch is often composed of random ingredients I have on hand, but then ends up being one of those dishes I have to remake and photograph to share with the world. I love every component of this salad and can’t wait to try it!

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