Easy Sprouted Rice Salad Recipe with Pomegranate, Feta, Pine Nuts, and Fresh Herbs (2024)

This Sprouted Rice Salad Recipe w/ Pomegranate, Feta, Pine Nuts, & Fresh Herbs, is an easy, healthy, festive side dish or entree everyone will love! The recipe is gluten-free, vegetarian, low FODMAP, and Mediterranean diet friendly.

I stumbled quite serendipitously over this Easy SproutedRice 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 Joe’s 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 absolutely 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!

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 Joe’s, 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, but 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.

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 beeasier 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-inflammatoryMediterranean diet-friendly dish. Enjoy!

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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See Also

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Prep Time: 10 minutes minutes

Total Time: 10 minutes 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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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??