This pomegranate whole grain salad is as beautiful as it is satisfying — full of color, texture, and plant-based protein. It works equally well as a hearty lunch, a light dinner, or an attractive side for entertaining.
Also read: How to Cook & Freeze Whole Grains, Five Sources of Plant Based Protein, More Whole Grain Salads, Pear & Pomegranate Salad
I love a salad that’s visually appealing, tastes great, and keeps you full. This version combines a mix of whole grains, dark leafy greens, edamame, pomegranate seeds and a bright orange-maple vinaigrette. It’s flexible — swap grains, greens or add-ins to suit your pantry and the season.
Ingredients for Pomegranate Whole Grain Salad
The Whole Grains
This recipe uses a simple mix of bulgur and red quinoa. They cook in similar times, so you can prepare them together in one pot in under 30 minutes. Bulgur provides chewy texture while quinoa adds a nutty flavor and extra protein.
Feel free to substitute any whole grain you prefer: brown rice, farro, freekeh, barley, wheat berries, buckwheat, or a gluten-free choice like quinoa or red rice.
The Greens
Use dark leafy greens for the best nutrition and flavor contrast. A mixed bag with kale, spinach, chard, arugula or similar leaves works well. I often buy pre-washed mixes for convenience. These greens are versatile — when they start to lose freshness you can add them to soups, stews, omelettes or pizza to avoid waste.
The Protein
This salad contains multiple plant-based protein sources. Shelled edamame (young soybeans) are one of them — a cup provides a substantial amount of protein and they’re also a rare plant source that offers all nine essential amino acids. Quinoa is another complete plant protein. The grains, greens and a sprinkle of feta cheese all contribute to the overall protein content, making this a filling, balanced meal.
Registered dietitians often remind us that protein is abundant across grains, vegetables and legumes — if you’re eating enough calories from varied foods, you’ll generally meet your protein needs.
The Add-Ons
Add-ons bring color, crunch and layers of flavor. In this version I used thinly sliced red cabbage, crumbled feta and pomegranate seeds for bursts of sweetness and freshness. Other great additions: nuts or seeds for crunch, dried fruit for chew and sweet-tart contrast, fresh fruit like apples or citrus, or aromatic herbs such as parsley or mint.
What are some of your favorite add-ins? Experiment seasonally to keep the salad interesting.
If you enjoy whole grain salads, try swapping the grains in other recipes. For gluten-free options choose quinoa, buckwheat, red or wild rice, or hulled oats.
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Thai Power Bowl with Almond Butter Dressing
Wheat Berry Salad with Chickpeas, Feta and Greek Dressing
Barley Tabbouleh
Wheat Berry Saskatoon Salad
Southwestern Black Bean and Quinoa Salad
Recipe for Pomegranate Whole Grain Salad
Pomegranate Whole Grain Salad
Ingredients
- 1 cup bulgur
- 1/2 cup quinoa
- 1/2 tsp salt (for cooking grains)
- 4 cups mixed dark leafy greens
- 1 cup thinly sliced red cabbage
- 1 1/2 cups cooked edamame beans
- 1 cup pomegranate seeds
- 1/4 cup crumbled feta cheese
- 2 Tbsp roughly chopped fresh parsley
Orange Maple Vinaigrette
- 1/4 cup canola oil
- 1 Tbsp orange juice concentrate
- 2 Tbsp white wine vinegar
- 1 Tbsp maple syrup
- 1/2 tsp Dijon mustard
- 1/4 tsp salt
- 1/8 tsp black pepper
Instructions
Bulgur & Quinoa
- Rinse bulgur and quinoa well.
- Combine grains in a saucepan with 3 cups of water and 1/2 tsp salt. Cover and bring to a boil. Reduce heat and simmer for 15 minutes. Remove from heat and let sit, covered, for 5 minutes.
- Rinse the cooked grains with cold water to cool, then drain thoroughly.
Vinaigrette
- Combine all vinaigrette ingredients in a jar, seal and shake. Taste and adjust seasoning. Serve on the side or toss with the salad before serving.
Assembly
- Toss all salad ingredients in a large bowl or arrange them on a platter for a layered presentation.
- To arrange on a platter: lay greens across the bottom, mound the whole grains in the center leaving a ring of greens visible. Add red cabbage, then arrange edamame near the edge between grains and greens. Scatter pomegranate seeds and ring the grains with feta. Garnish with parsley if desired.
- This salad can be prepared ahead; keep dressing separate until ready to serve.
- Store undressed leftovers in the refrigerator for up to 3 days.
Notes
Serving the dressing on the side lets each person control how much they want and helps leftovers stay fresher longer. Makes an entrée for two or a side salad for 4–6.
Nutrition Facts (per serving)
Ready to try this salad? Leave a comment to share how you adapted it. If you make it, post a photo on Instagram and tag @getgettys so I can see and enjoy your version.
Cook with the seasons, effortlessly! I’m Getty, a food educator and Professional Home Economist who helps you select, store, and serve seasonal ingredients in simple everyday meals. Sign up for seasonal tips and recipes, and explore my books, guides and video content for more ideas.