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POMEGRANATE & KALE SUPERFOOD SALAD
14

POMEGRANATE & KALE SUPERFOOD SALAD

NUTRITION
HEALTHY RECIPES
Feb 07, 2025

POMEGRANATE & KALE SUPERFOOD SALAD

This pomegranate & kale superfood salad is a powerhouse of nutrition and flavour, bringing together fresh, vibrant ingredients in a beautifully balanced dish. The base of tender, massaged kale provides a hearty texture, while sweet and juicy pomegranate seeds add a refreshing burst of flavour. Chopped almonds introduce a satisfying crunch and the honey-lemon dressing enhances the salad with a bright, tangy sweetness. This salad is loaded with antioxidants, fibre and essential vitamins, making it an excellent choice for a nourishing meal. Whether served as a light lunch, a side dish or part of a meal prep plan, this salad is both delicious and easy to prepare. Perfect for those following a plant-based diet or simply looking for a refreshing, nutrient-packed dish, this superfood salad is a great way to enjoy wholesome ingredients in a quick and satisfying meal.

RECIPE CATEGORY

Side, Appetiser, Lunch

SERVING SIZE

1 serving

CUISINE

Mediterranean

PREPARATION/TECHNIQUES

No-Cook

OCCASION/HOLIDAY

Summer, Picnic, BBQ, Brunch, Family Gathering, Light Lunch, Healthy Eating

SPECIAL CONSIDERATION/DIETARY CONCERNS

Healthy, Vegan, Vegetarian, Quick & Easy, High Fibre, Gluten-Free, Low Fat

DISH TYPE

Salad

INGREDIENTS

The following are the ingredients we need to prepare this pomegranate & kale salad.

  • 50g kale, massaged
  • 10g pomegranate seeds
  • 5g almonds, chopped
  • 1 tsp honey-lemon dressing

FULL NUTRITIONAL INFORMATION

  • Calories: 120 kcal
  • Carbohydrates: 14g
  • Protein: 4g
  • Fats: 6g
  • Saturated Fat:5g
  • Fibre: 5g
  • Sugar: 8g
  • Sodium: 50mg

PREPARATION

  • Prepare The Kale: Wash and dry the kale thoroughly. Remove the tough stems and tear the leaves into bite-sized pieces.
  • Massage The Kale: Drizzle a small amount of lemon juice over the kale and gently massage the leaves for about 1–2 minutes to soften their texture and reduce bitterness.
  • Add The Toppings: Sprinkle the pomegranate seeds and chopped almonds evenly over the massaged kale.
  • Dress The Salad: Drizzle the honey-lemon dressing over the salad, ensuring the flavours are well distributed.
  • Toss And Serve: Lightly toss all ingredients together, ensuring everything is evenly coated. Serve immediately and enjoy!

PREP TIME

5 minutes

COOKING TIME

None

TIPS

Here are some helpful tips for you when making this pomegranate & kale salad.

  • Massage The Kale Properly: This step is essential to soften the leaves and make them easier to chew. A few minutes of massaging with lemon juice or olive oil can significantly improve texture and taste.
  • Choose Fresh Pomegranate Seeds: For the juiciest, freshest flavour, use freshly extracted seeds rather than store-bought pre-packaged ones.
  • Roast The Almonds: Lightly toasting the almonds enhances their nutty flavour and adds extra crunch to the salad.
  • Adjust The Sweetness: If you prefer a slightly sweeter dressing, add a bit more honey to balance the tartness of the pomegranate seeds.
  • Pairing Suggestion: Serve alongside grilled chicken, tofu or quinoa for a more substantial meal.

VARIATIONS

  • Nut-Free Alternative: Replace almonds with pumpkin or sunflower seeds for a similar crunch.
  • Extra Protein: Add chickpeas, grilled tempeh or crumbled feta for more protein.
  • Spicy Kick: Sprinkle a pinch of red pepper flakes for a slight heat contrast.
  • Citrus Twist: Replace honey-lemon dressing with a tangy orange vinaigrette for a flavour variation.
  • Superfood Boost: Mix in chia seeds, hemp seeds or flaxseeds for added nutrients.

PREPPING AND STORAGE

  • Refrigeration: Store leftovers in an airtight container in the fridge for up to 24 hours. For best results, keep the dressing separate and mix before serving.
  • Dressing Storage: The honey-lemon dressing can be refrigerated in a sealed jar for up to 5 days. Shake before using.
  • Meal Prep Friendly: Prep all ingredients ahead of time and assemble just before serving for maximum freshness.
  • Avoid Freezing: Freezing is not recommended, as kale and pomegranate seeds lose their texture when thawed.

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