Rita’s Ensalata Mare E Terre

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Rita's Ensalata Mare E Terre

Sonya’s sister, Rita Speranza, is a chef at Wild Oats Natural Marketplace in West Hartford, Connecticut. This is her variation on a salad she makes for the fresh-foods deli. The grains and vegetables come from the earth, and the seaweed from the ocean — hence this dish’s melodic name.

Total Time: 40
Yield: 10 servings


  • 1 cup kasha (roasted buckwheat)
  • 1 cup wheat berries
  • 1 cup wild rice
  • 1 ounce dried arame seaweed, chopped
  • 1 ounce dried wakame seaweed, chopped
  • 1/2 cup julienned carrots
  • 1/2 cup snow peas, cut on the bias
  • 1 cup cashews, toasted
  • Ginger-Garlic Dressing
  • Garnishes: 1/2 cup diced red pepper, 1/2 cup chopped green onion


Cook grains (separately) until al dente and set aside. (Wheat berries and wild rice take about 75 minutes to cook fully; kasha cooks in about 20 minutes.)

Place seaweeds in a bowl and cover with cold water. Let sit 15 minutes, to absorb water and soften. Drain water; reserve seaweed in a large bowl. Add grains, vegetables, and cashews. Add Ginger-Garlic Dressing to taste; toss until salad is well coated and fully combined. Garnish with red pepper and green onions.



  • 1/2 cup shoyou (tamari sauce)
  • 1/2 cup toasted sesame oil
  • 1/2 cup brown rice vinegar
  • 1/2 cup sucanat (unrefined sugar cane)
  • 2 tablespoons fresh ginger, peeled and minced
  • 2 teaspoons mellow white miso
  • 2 garlic cloves, minced


In a medium-size bowl, whisk ingredients together until thoroughly combined. Makes 1-1/2 cups.

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