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kale and pomegranate salad

This salad is fat free and FULL of super nutrients. The seemingly complex combination of the kale’s robust leaves, the parsley’s flavor, the cabbage’s texture, the sea salt lime dressing, and the pomegranate seeds’ bursts of juice make this dish craveable for kale lovers and those who fear the super green.

This dish came to be because I was determined to find a way to get my family to eat kale …and even like it. I unleashed this salad on them during a large family gathering. It fooled everyone. When they’d finished cleaning the bowl, I excitedly announced that the dish they were all raving about was the healthiest thing on the table.

Kale is an extremely hardy green and holds up really well to being dressed and stored for days. I like to make it in bulk and eat off of it all week.

Don’t be intimidated by the pomegranate seeds! I recommend crunching them all the way through. The added fiber and nutrients won’t hurt you.

Occasionally, you can find pomegranate seeds in bulk (therefore helping you avoid the pomegranate splatter). Costco is your best bet.

Enjoy this beautiful, delicious, incredibly healthy salad!

kale and pomegranate salad

serves 9

Ingredients:

1 head of curly kale

½ head of purple cabbage

1 bunch of flat leaf parsley (about 2 cups)

2 pomegranates

5 limes

1 T sea salt

Directions:

Remove the stems before finely chopping the kale and cabbage, then set aside.

Roughly run knife through the parsley and toss with the kale and cabbage.

In a bowl, juice the limes and add the sea salt to dissolve.

Deseed the two pomegranates. The best way to deseed pomegranates is to cut the fruit in half then carefully break it apart with your hands and lightly brush the seeds away from the membrane. [Make sure to either wear an apron or something red! The juice stains.]

Massage the kale, cabbage, and parsley with the sea salt lime dressing. You can perform this step a couple hours before serving. The acidic dressing will help breakdown some of the rough texture of the kale.

Sprinkle the pomegranate seeds over the dressed salad and serve!

Time: 20 minutes

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90 Comments Post a comment
  1. Chickachef #

    Just as delicious as it is to look at! Perfect for that Holiday meal.

    January 4, 2012
  2. Healthy delicious…!!!!!

    January 4, 2012
  3. Anya #

    Looks good! I’ll have to try this out. Thanks for sharing!

    January 4, 2012
  4. Absolutely beautiful salad — but I can only imagine how long it would take to get THAT MANY pomegranate seeds!

    (If not for a trip to Costco, that is…)

    😉

    January 4, 2012
  5. I love your blog name! Congrats on FP!

    January 4, 2012
  6. I’ll have to try this on my family. YUM!

    January 4, 2012
  7. Looks yummy!!

    January 4, 2012
  8. This looks fabulous. Your photos are perfect!

    January 4, 2012
  9. Have to say it does look yummy. Just the colors alone make it appetizing.

    Val
    http://valentinedefrancis.wordpress.com

    January 4, 2012
  10. Carlie Chew #

    Yumm, looks delicious!

    January 4, 2012
  11. As a lactose intolerant person, I have found kale and spinach to be the best option for calcium. Sure I can have some yogurts and cheeses, but there are just so many more options with dark greens! And pomegranates are so rich with antioxidants.

    I look forward to trying this… As soon as pomegranates find their way up to the Adirondacks!

    January 4, 2012
  12. Beautiful and colorful pictures! looks so refreshing and appetizing!

    January 4, 2012
  13. You knocked this out of the food park–beautiful colors, photography and I’m hungry to boot! Congrats!

    January 4, 2012
  14. looks fabulous!!

    January 4, 2012
  15. Wesley #

    Looks like a fantastic recipe. Love kale and pomegranates. Will have to try it out.

    January 4, 2012
  16. troismommy #

    The photos on your blog are so enticing! I’ll be checking out more of your recipes! Thanks!

    January 4, 2012
  17. I like that combination of kale and pomegranate! Looks delicious!

    January 4, 2012
  18. Health with taste, and looks inviting too!

    January 4, 2012
  19. A Crafty Traveler #

    the colours are so vivid, it almost looks too pretty to eat! Talk about eating the rainbow!

    January 4, 2012
  20. sweetopiagirl #

    I love your pictures they are very appealing and the foods look so yum yummy! 🙂 The information on your blog is very interesting and I am going to read more.

    January 4, 2012
  21. Wow, this looks great and good for you, too. Thanks so much for sharing this. Connie
    http://7thandvine.wordpress.com/

    January 4, 2012
  22. Looks beautiful!

    January 4, 2012
  23. Rae #

    I really love pomegranates and I just found out that my mom has a pomegranate tree in her backyard. She’s been holding out on me.

    January 4, 2012
  24. yumgurl #

    yum

    January 4, 2012
  25. This seems like the perfect Christmas salad. It looks like a tree that is decorated with little red ornaments. I love it!!

    January 4, 2012
  26. I eat three or four pomegranates a week. I’m surprised no one complained about the seeds.

    January 4, 2012
  27. Looks great. If you add some chilis, it would be a bit sort of like Thai salads.

    January 4, 2012
  28. This salad looks beautiful! Congrats on freshly pressed! I’ll definitely have to try this soon.

    January 4, 2012
  29. Beautiful salad– I’ve combined apples and kale plenty of times, but never thought of pomegranite.

    One comment: you always want to consume some fat with dark green leafy vegetables. Some almonds, pistachios, a main dish with fat, a drizzle of olive oil, some feta cheese, etc. Many nutrients (vitamin K, lutein, etc) in dark green leafies are fat soluble, so they run right through you without a little fat to help your body absorb them.

    January 4, 2012
    • Great tip, GroundCherry! Thank you. Fat is an incredibly important part of a balanced diet. It’s always a good idea to make sure that there is a healthy fat representation on your plate.

      January 6, 2012
  30. I won’t lie, no matter how much I try to like it, try it in new and fascinating ways, I cannot get myself to like kale. But I’m thinking…… spinach……. Thank you for the inspiration! And congrats on getting pressed!!!!

    January 4, 2012
    • Thank you, Viviana! In addition to spinach, collard greens are another great powerful green I recommend you give a shot. They have a slightly more palatable texture than kale.

      January 6, 2012
  31. Susan Perchaluk #

    Thanks for sharing, I’m going to try it this week. It looks really good!!

    January 4, 2012
  32. mullenskitchen #

    lovely fresh looking salad what more could you ask for

    January 4, 2012
  33. Looks amazing! Beautiful Photography!!

    January 4, 2012
  34. albeindc #

    awesome. love the photographs as well.

    January 4, 2012
  35. Mary #

    I just started experimenting with kale, your recipes look delicious! Thanks for the healthy ideas!

    January 4, 2012
  36. I will definitely try this one!

    January 4, 2012
  37. We made something like this — yours looks delicious too! Maybe this makes seeding the pomegranate easier? We carefully sliced into, then gently tore the pomegranate and tossed the pieces in a bowl of water. Then we picked and poked at the pieces, dislodging the seeds. Happily, the seeds fall and the light, white inner rind stuff floats. And yes! It stains the most tremendous dark pink! Imagine! Persephone ate only 6 of these marvelous seeds?

    January 4, 2012
    • Great tip! Thank you. I will definitely give that a try.

      January 6, 2012
  38. Great idea to use the lime juice to break down the Kale. Wouldn’t a little olive oil work here too? Love the colors!

    January 4, 2012
    • Absolutely! Especially if you’re not going to eat anything else with the meal. You need some healthy fat on your plate.

      January 6, 2012
  39. Looks delicious! I’m in. Great blog too 😉

    January 4, 2012
  40. I’m impressed that you got your whole family to eat kale! That’s not always an easy task. The salad looks so vibrant and delicious!

    January 4, 2012
  41. Im going to have to make this sometime this month! sounds amazing!

    January 5, 2012
  42. stylingfuture #

    This is gorgeous and healthy TOO!! LOVE IT ❤

    January 5, 2012
  43. ntepper #

    Your photographs are so fantastic! I don’t know how you do it! I have the hardest time photographing food and making it look like something someone (other than me) would want to eat. Also I love pomegranates–I’m trying this salad later this week! Great job!

    January 5, 2012
  44. pattyabr #

    pretty colorful and Christmasy colorful at that!

    January 5, 2012
  45. Lisa #

    I’m currently doing an anti-inflammatory diet and kale and pomegranates are perfect! So glad you got freshly pressed so I could find this. (Your photos are gorgeous too.)

    January 5, 2012
  46. Looks amazing! And I was lucky enough to just receive a fresh bunch of red russian kale in my weekly produce box (http://inherchucks.com/2012/01/05/whats-in-the-box-8/). Guess I have no choice but indulge 🙂

    January 5, 2012
  47. My kiddos also love the kale “chips” on epicurious if you’re looking for ways to sneak it in. I look forward to seeking out some healthy weeknight recipes on your site!

    January 5, 2012
  48. what a beautiful pictures full of colours! congratulations it´s looks delicious!

    January 5, 2012
  49. veru gooooodd……………..
    http://www.omnibazar.com/

    January 5, 2012
  50. Definitely!!! Fabulous photos!!! The pomegranate stain is also a great alternative to chemical free lipstick.

    January 5, 2012
  51. stunning! My mum makes a similar salad with salad leaves mango and pomegranate! Looks great. 🙂

    January 5, 2012
  52. sarahsjoys #

    Beautiful pictures! I have a pomegranate de-seeding tutorial on my blog at: http://sarahsjoys.wordpress.com/2011/11/12/if-its-good-enough-for-alton-brown-removing-pomegranate-arils-tutorial/ I also have a recipe for kale chips in the side dishes section. It’s titled “Feeding a Family of Comedians” because their reaction to hearing they would be eating kale chips was less than enthusiastic. But they liked them! Congratulations on getting your family to love it! We will have to give this salad a try!

    January 5, 2012
  53. Do you mind if I quote a couple of your articles as long as I provide credit and sources back to your webpage? My blog site is in the exact same area of interest as yours and my visitors would definitely benefit from some of the information you present here. Please let me know if this okay with you. Thanks a lot!

    January 5, 2012
    • Hi Josh! No, I don’t mind at all. I’m flattered, really. What is your site? Thanks!

      January 6, 2012
  54. It looks amazing 🙂 Thanks for sharing! I will definitely try it out soon 🙂

    January 5, 2012
  55. awesome salad..will certainly try

    January 5, 2012
  56. Looks like an unusual but very healthy salad. Both Kale and pomogranates are loaded with impressive antioxidants for good health and major disease prevention. Oh yes one more thing the combination to me seems like a tart, tasty combination

    January 5, 2012
  57. Tova #

    The recipe sounds wonderful. I’m putting kale, cabbage & pomegranates on my shopping list right now. I love it that you use pictures to share the recipe before you use words. Nice touch!

    January 5, 2012
  58. Kim #

    Looks yummy!!!! I’m going to have to give this recipe a shot… Thanks for sharing!!!

    January 5, 2012
  59. Love, love kale and this looks delish!

    January 5, 2012
  60. Editor #

    What a beautiful looking salad – YUM!

    January 5, 2012
  61. i was in the middle of thinking “what should i have for dinner?” and then i see this. a big bunch of kale in my fridge is gettin’ eaten tonight! thanks for the inspiration!

    January 5, 2012
  62. hello, there… wow, they look succulent. congrats on being FP, it’s deserved… :}

    January 5, 2012
  63. Wow, that looks gorgeous. I can’t wait to try this.

    January 5, 2012
  64. Thanks for sharing. I’m the chef in the house, love Kale, and I am starting to gain an appreciation of Pomegranate.

    January 5, 2012
  65. What a wonderful way to get more greens into my diet! Your photos are beautiful and they make me want to run to my kitchen to create something wonderful. I’ve never had kale before; now I can’t wait for my Saturday morning farmer’s market! Congrats on being Freshly Pressed.

    January 5, 2012
  66. Tried this a few months back,with added quinoa. Well tasty.

    January 5, 2012
  67. WOW! What a ride. Thanks to each of you who read, liked, commented, and subscribed to this blog! Your comments encourage, excite, and flatter me. I will not let you down! Exciting material to come. Many thanks to WordPress for choosing this post for Freshly Pressed – tremendous honor. Here’s to kale, the deliciously healthy, and happy living. Cheers!

    January 5, 2012
  68. That looks awesome. It’s as beautiful as it is nutritious. I’m going to give it a try. Thanks for the recipe!

    January 5, 2012
  69. fantastic images ! and a great recipe. Thanks for this. I will try.

    January 5, 2012
  70. Made it for dinner tonight and it was absolutely yummy! Thanks for the great recipe.

    January 5, 2012
    • So glad you enjoyed it! Thanks for letting me know.

      January 6, 2012
  71. Looks delicious! Such a colorful dish! I’ve been craving a good salad since the holiday indulgence!

    January 5, 2012
  72. That just looks delicious! I never thought of eating kale uncooked. I will try this one soon!

    January 6, 2012
  73. Love! Can’t wait to try this…beautiful pics, too!

    January 6, 2012
  74. This looks so yummy, I definitely am going to try this soon 😀

    January 6, 2012
  75. yummmmmmm

    January 9, 2012
  76. going to try this one for sure!
    thanks for this beautiful post!

    January 11, 2012
  77. Gorgeous colors, love it! ^.^~

    January 17, 2012
  78. incaunipocrit #

    Reblogged this on Basil Wheel.

    January 21, 2012
  79. Reblogged on TheGoodStuff411! Thanks this is a fantastic salad!

    February 20, 2012
  80. Kathleen #

    I want to make this for Thanksgiving tomorrow. Will it still be just as good if I make it today and let it sit in fridge overnight?

    November 27, 2013

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  2. kale and pomegranate salad « The Good Stuff 411

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