Home > Food, Provenance, Wine > Mango, Pomegranate, Rocket & Feta Salad

Mango, Pomegranate, Rocket & Feta Salad

Preparation Time: 15 minutes Cooking Time: 0 minutes Yield: 3-4

I received a lovely long email from Catherine Love of Somerset West on Sunday, in which she asked how I manage to come up with a new recipe every week. Since I’m not too sure how I manage to do it, I thought I’d document the thought processes and other convolutions that resulted in today’s offering. Now lemme see, where did it all start?

My dear friend, Penny Sandham, who lives just down the road from us, is fortunate enough to have a pomegranate tree in her front yard.

Driving past her home a good few times a day overt the last few weeks, it has struck me that the tree is liberally besprinkled with fruit, so when I started to cast around for this week’s recipe, I had this indelible picture of pomegranate seeds in my mind.

Mangos are also in season and readily available, witnessed by the acres of this delightful fruit that are available at all the local supermarkets and fruit and veggie stores, and that clinched it. Mangos and pomegranates it had to be.

The dressing started life in a cookbook from dear friend and foodie Ann Coetzee, but as is usually the case, it took a few twists and turns along the way.

Hmmm… A bit of protein would be nice. How about feta cheese?

So there you have it, Catherine: the evolution of this recipe, from genesis to fruition.

Ingredient Selection and Preparation

1 pack Cos lettuce: two or three plump bright green heads. Cos lettuce is the one best suited to a Caprese salad by the way, and I like it, but you could use any of fancy lettuces. Rinse leaves well and pat or spin dry.

1 handful of rocket leaves: Dear Eppie has fresh rocket growing in our teeny tiny garden (I am constantly amazed at what she manages to produce off this postage stamp of soil!), but one of those punnets from the local supermarket will do just fine. Wash and pat or spin dry.

1 pomegranate: split with a knife and carefully extract the seeds. They’re quite delicate, so take care not to squash them. Rinse them and set aside.

1 large or two medium mangos: peeled and sliced.

250g baby Italian tomatoes

2 rounds of feta: you’ll use ½ a round on each salad. If you’re worried about the fat content, go for the reduced fat version.

2tbsp sunflower seeds: dry toast them in a pan until just starting to colour.


3tsp each fresh basil, lemon thyme, oreganum: finely chopped. All out of Eppie’s garden as well!

100ml extra virgin olive oil

50ml white balsamic vinegar: may be substituted with white wine vinegar, which will make it slightly tarter.

1tbsp honey

2 cloves garlic: fresh, crushed.


Combine all of the dressing ingredients in a small bowl and whisk briskly to mix. Season to taste with salt and pepper. Set aside.

Divide and arrange the lettuce leaves, rocket, mango and tomatoes onto four plates.

Crumble ½ round of feta over each salad.

Whisk the dressing and spoon generously over each salad.

Sprinkle with pomegranate seeds and sunflower seeds. Enjoy!

You wanna wine with it …

During a visit to Groote Post Cellars in Darling during December, I was introduced to a whole slew of wonderful wines by co-owner Nick Pentz and winemaker Lukas Wenzel over a very long lunch. One that matches really well with this salad is the 2009 Unwooded Chardonnay.

Flinty minerality, typical of Chardonnay grapes grown on the Darling Hills which tower over the cellar, and marmalade and ginger aromas on the nose.

The palate is broad, with an appealing complex of citrus flavours which sustains the mid-palate. Lively acidity off-sets the fruit and the finish is long and satisfying.

Categories: Food, Provenance, Wine
  1. Henri Venter
    February 1, 2010 at 3:26 pm

    Hi Norman,
    Made your rocket, pear, etc. salad and it really was devoured! THANKS! You mentioned your wife’s perennial wild rocket jungle which made me very jealous as I love rocket but have just not had any luck growing it. What are the secrets of your wife’s success? Where does she get the plants from? Advice will be VERY MUCH appreciated!

  2. February 2, 2010 at 7:11 am

    Hi Henri,
    I’m not too sure what the secret of her success is, to be quite honest. She grows both wild and cultivated rocket in our postage stamp back garden, and both so very well. I’m forwarding your comment to her, and I’ll ask her to reply on the blog, so keep an eye open for a response sometime today.

  1. March 19, 2011 at 12:59 am

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