Mediterranean Pomegranate, Walnut & Kale Salad
This salad is packed with superfoods: hearty kale, sweet-tart pomegranate arils, and crunchy toasted walnuts. Tossed with a bright lemon-olive oil dressing, it’s fresh, nourishing, and perfect as a side or light main.
⏱ Time
Prep time: 15 minutes
Resting time (for kale massage): 10 minutes
Total time: 25 minutes
Ingredients
For the Salad:
1 medium bunch kale (curly or lacinato), stems removed & leaves chopped
1 cup pomegranate arils (seeds)
½ cup walnuts (toasted)
½ small red onion, thinly sliced
⅓ cup crumbled feta cheese (optional but recommended)
For the Dressing:
3 tbsp extra virgin olive oil
2 tbsp fresh lemon juice
1 tsp Dijon mustard
1 tsp honey (or maple syrup)
1 clove garlic, finely minced
Salt & freshly cracked black pepper, to taste
Instructions
1. Prepare kale:
Place chopped kale in a large bowl. Drizzle with 1 tsp olive oil and a pinch of salt. Massage leaves with your hands for 1–2 minutes until darker, softer, and less bitter. Let rest 10 minutes.
2. Toast walnuts:
In a dry skillet over medium heat, toast walnuts for 3–4 minutes until fragrant. Set aside to cool
3. Make dressing:
In a small bowl or jar, whisk olive oil, lemon juice, mustard, honey, garlic, salt, and pepper.
4. Assemble salad:
Add pomegranate arils, walnuts, and red onion to the kale. Toss with dressing.
5. Finish & serve:
Sprinkle feta cheese over the top. Serve immediately or chill briefly before serving.
Notes & Tips
Add sliced apples or pears for extra sweetness.
Swap walnuts with almonds or pistachios if preferred.
To make vegan, skip feta or use a plant-based cheese alternative.
Great as a base—top with grilled chicken, salmon, or chickpeas for a full meal
❓ Frequently asked questions FAQ
Q: Can I make this ahead?
Yes! Kale holds up well. You can prep the salad (without dressing) up to 1 day ahead. Dress just before serving.
Q: How do I keep pomegranate arils fresh?
They stay fresh in the fridge for up to 5 days in an airtight container.
Q: Can I use baby kale instead?
Yes, it’s tender and doesn’t need massaging.
Nutrition information
Calories: 240
Protein: 6g
Carbs: 20g
Fat: 16g
Fiber: 5g