Kale Pomegranate Salad

Ingredients

• 185 g (1 cup)wild rice mix
• as directed on the rice packagevegetable or chicken broth
• 1.25 ml (1/4 teaspoon)kosher salt, Diamond Crystal brand
• 220 g (2 cups)raw pecans
• 14 g (1 tablespoon)unsalted butter, melted
• 60 ml (1/4 cup)grade A maple syrup
• 3.75 ml (3/4 teaspoon)kosher salt, Diamond Crystal brand
• 5 ml (1 teaspoon)vanilla extract
• 75 ml (5 tablespoons)quality olive oil
• 45 ml (3 tablespoons)apple cider vinegar
• 37.5 ml (2 1/2 tablespoons)Dijon mustard
• 2 clovesgarlic, grated
• 1.25 ml (1/4 teaspoon), plus more to tastekosher salt, Diamond Crystal brand
• 1.25 ml (1/4 teaspoon), or to tastefreshly cracked black pepper
• 22.5 ml (1 1/2 tablespoons)shallot, finely chopped
• 15 ml (1 tablespoon)grade A maple syrup
• 10 ml (2 teaspoons), plus more to thin to the desired consistencywater
• 2 bunchescurly kale, stems removed
• 15 ml (1 tablespoon)lemon juice
• 7.5 ml (1/2 tablespoon)quality oil
• 175 g (1 cup)pomegranate seeds
• 2 mediumAsian pears, diced
• 142 g (5 ounces)goat cheese or feta

Instructions

1. 1

   Cook the rice

   Cook the wild rice mix according to the package directions, replacing the water with vegetable or chicken broth and adding 1/4 teaspoon kosher salt.

2. 2

   Heat the oven

   Preheat the oven to 180°C (350°F).

3. 3

   Mix the pecans

   Combine the raw pecans, melted butter, maple syrup, kosher salt and vanilla extract in a mixing bowl, stirring until coated.

4. 4

   Prepare the tray

   Line a baking sheet with parchment paper. Spread the pecans over it in an even layer.

5. 5

   Bake the pecans

   Bake the pecans, stirring after the first 10 minutes. Check them after a further 5 minutes and remove them when deep brown. Stir once more and leave to cool to room temperature.

6. 6

   Shake the dressing

   Put all the dressing ingredients in a clean jar and shake vigorously to combine. The dressing keeps in the refrigerator for up to 1 week.

7. 7

   Massage the kale

   Put the kale in a large mixing bowl with the lemon juice, olive oil and a pinch of kosher salt. Gently massage it with your hands for 2–3 minutes, until noticeably softer but still crunchy. Set aside until assembly.

8. 8

   Assemble the salad

   Add all the ingredients to a large mixing bowl. Pour in as much apple cider-Dijon dressing as you like and mix well, scooping up from the bottom so the heavier ingredients are evenly distributed.

9. 9

   Serve straight away

   Serve immediately. If serving later, wait to add the dressing.

What is kale pomegranate salad?

This American-style salad turns sturdy kale into a full meal with rice, fruit, nuts and cheese. It draws on the familiar mix of autumn and holiday ingredients, with pomegranate adding a bright, tart contrast.

The combination works because the rice makes it hearty, while the dressing and brief massage soften the kale. Sweet glazed pecans and crisp pear balance the savoury cheese and sharp dressing.

Nutrition and macros by portion

The nutrition label shows one serving as written: 1050 calories, 21g protein, 108g carbs, 66g fat.

Wild rice, pears, pomegranate and maple syrup provide most of the carbohydrates, while the pecans, olive oil and cheese account for much of the fat. The rice, nuts, kale and cheese all contribute protein. For a balanced plate, pair a serving with a lean protein or another protein-rich dish and adjust the dressing to taste.

Choose the right ingredients

Kale: Curly kale holds its shape under the dressing and stays pleasantly substantial. Remove the tough stems so the leaves are easier to eat.

Rice: A wild rice blend adds a chewy texture and makes the salad more filling. Use broth, as directed, for cooking liquid, and let the rice finish cooking before assembling.

Pears and cheese: Asian pears bring a crisp, juicy bite; goat cheese or feta contributes a salty, creamy contrast. Pomegranate seeds add tartness and little bursts of juice.

Make the glazed pecans

Coat the pecans evenly in the butter, maple syrup, salt and vanilla before spreading them on the lined tray. A single layer helps them toast rather than steam.

Watch them closely after the first 10 minutes; the syrup can darken quickly. They will firm up as they cool, so let them reach room temperature before mixing them into the salad.

Massage the kale gently

The lemon juice, oil and pinch of salt help the kale soften as you rub the leaves between your hands. Work it for 2–3 minutes, stopping when the leaves feel more pliable but still have a crunchy bite.

Avoid squeezing the leaves into a limp mass. Keeping some texture gives the finished salad a better contrast with the cooked rice and soft cheese.

Balance the dressing

The dressing combines olive oil with apple cider vinegar, Dijon, garlic, shallot and maple syrup. Shake it vigorously in a jar so the ingredients are evenly mixed.

Start with 2 teaspoons of water, then add a little more if you want a thinner dressing. Add it to the salad gradually; you can always serve extra at the table.

Assemble and serve

Give the rice time to finish cooking, and let the pecans cool while you prepare the kale and dressing. The recipe's total time is 30 minutes, though the rice's package directions determine its cooking time.

Mix from the bottom of the bowl, where rice and other heavier ingredients tend to settle. Serve soon after dressing, or keep the dressing separate until just before serving.

What to serve alongside

The rice, nuts and cheese make this salad substantial enough for lunch on its own. For a larger meal, serve it alongside a simple soup or roasted vegetables.

It also works as a colourful side for a holiday spread. Keep any extra dressing on the side so people can add it to taste.

Recipe notes & tips

• Use the rice package directions to gauge how much broth to add.
• Spread the pecans in one layer so they brown evenly.
• Check the pecans after 15 minutes of total baking and keep a close eye on their colour.
• Massage the kale only until softened; it should still have some bite.
• Shake the dressing again before using if its ingredients have separated.
• Toss from the bottom of the bowl to bring the rice and other heavier ingredients up through the salad.

Variations

• Use walnuts: Swap them for the pecans and glaze them in the same way.
• Add extra greens: Mix in a handful of another sturdy leafy green.
• Make it dairy-free: Leave out the goat cheese or feta.
• Try another pear: Use a firm pear if Asian pears are unavailable.
• Adjust the sweetness: Reduce the maple syrup in the dressing to suit your taste.

Common mistakes to avoid

• Skipping the kale massage: Rub the leaves with lemon juice, oil and salt until they soften but remain crisp.
• Overbaking the pecans: Check them after 15 minutes total and take them out once deep brown.
• Mixing in warm pecans: Let them cool to room temperature first so they keep their texture.
• Adding all the dressing at once: Start with a smaller amount and add more as needed.
• Mixing only from the top: Scoop from the bottom to distribute the heavier rice and toppings.

How to store

Store undressed salad and dressing separately in airtight containers in the refrigerator, and add the dressing just before serving. The dressing keeps for up to 1 week; for the best texture, eat the assembled salad promptly. Reheat the rice separately if desired, then let it cool before tossing it with the kale and other ingredients.

Frequently asked questions