Pomegranate salad

Ingredients

• 100 gpecans, halved
• 1red onion
• 280 gkale, stems removed and chopped
• 70 gpomegranate seeds
• 100 gfeta cheese, crumbled
• 3 tbspolive oil
• 2 tbspapple cider vinegar
• 1 tbspDijon mustard
• 2 tsphoney
• to tastesalt
• to tasteblack pepper

Instructions

1. 1

   Toast the pecans

   Preheat the oven to 180°C. Spread the halved pecans on a baking sheet and bake for 7 minutes, until toasted. Remove them from the oven and set aside.

2. 2

   Soak the onion

   Slice the red onion and put it in a mixing bowl. Cover with cold water and leave for 10 minutes, then drain and pat dry with a paper towel.

3. 3

   Mix the dressing

   Whisk the olive oil, apple cider vinegar, Dijon mustard, honey, salt and black pepper together in a mixing bowl. Set the dressing aside.

4. 4

   Dress the kale

   Put the chopped kale and onion slices in a large serving bowl. Pour over the dressing and toss until the kale is coated.

5. 5

   Finish and serve

   Sprinkle over the toasted pecans, pomegranate seeds and crumbled feta. Toss briefly and serve.

What is pomegranate salad?

Pomegranate salad is a fresh salad built around the fruit’s jewel-like seeds, often paired with crisp or leafy ingredients and a tangy dressing. This version combines kale with pecans and feta for a mix of earthy, sweet, salty and crunchy elements.

The recipe is described as an international winter salad rather than being tied to a particular regional tradition. Its combination works because the sharp dressing and bright fruit balance kale’s robust flavour and the richness of the nuts and cheese.

Nutrition and macros by portion

The nutrition label shows one serving as written: 1610 calories, 41g protein, 70g carbs, 138g fat.

The kale, pomegranate and honey contribute most of the carbohydrates, while the pecans and olive oil supply much of the fat; feta adds both fat and protein. The nuts, kale and cheese together provide much of the protein. To balance the plate, serve the salad with a source of lean protein or a modest portion of whole grains.

Preparing the kale

Stem removal: Strip away the tough central ribs before chopping the kale into manageable pieces. This makes it easier to eat and helps the dressing coat the leaves evenly.

Even coating: Toss the kale thoroughly with the dressing before adding the toppings. The leaves should look lightly glossy, rather than pooled in oil at the bottom of the bowl.

Toasting the pecans

Watch the time: The pecans toast in a 180°C oven for 7 minutes, so check them as they approach the end of that time. They should smell nutty and look lightly toasted, not dark or scorched.

Cool first: Let the pecans sit briefly after baking before adding them to the salad. This helps preserve their crunch and avoids warming the feta and kale.

Balancing the dressing

Tang and sweetness: Apple cider vinegar and Dijon mustard give the dressing its sharp, savoury edge, while honey rounds it out. Whisking them with the olive oil helps distribute the flavours across the leaves.

Seasoning: Salt and black pepper are added to taste, and the feta also brings saltiness. Start lightly, then adjust if needed once the salad is assembled.

Onion and toppings

Soaking the onion: Leaving the sliced onion in cold water for 10 minutes is the method’s simple way to soften its bite. Drain it well and pat it dry so it does not add excess water to the salad.

Final additions: Add the pecans, pomegranate seeds and feta after dressing the kale. A brief toss distributes them while keeping the fruit and cheese visible.

Serving the salad

Serve this salad soon after assembling, while the pecans are crisp and the pomegranate seeds are fresh. It can be served on its own or alongside a simple main such as roast chicken, baked fish or warm grains.

For a larger meal, pair it with bread or a grain-based side. The recipe makes one generous portion as written, so divide or scale the ingredients if serving more people.

Recipe notes & tips

• Remove the kale stems before chopping so the salad is easier to eat.
• Pat the soaked onion dry before adding it to the bowl.
• Check the pecans at 7 minutes, since they can darken quickly.
• Whisk the dressing until the oil and other ingredients are well combined.
• Add the toppings after dressing the kale to keep their textures distinct.
• Taste before adding much salt because feta is already salty.

Variations

• Add grains: Fold in cooked quinoa or farro for a more substantial salad.
• Swap the nuts: Use walnuts in place of pecans for a different toasted flavour.
• Change the cheese: Crumbled goat’s cheese can stand in for feta.
• Add citrus: Include a little orange zest for a fresh, fragrant note.
• Make it vegan: Use a plant-based feta and replace the honey with maple syrup.

Common mistakes to avoid

• Leaving tough stems in: Remove the central ribs before chopping the kale.
• Burning the pecans: Check them at 7 minutes and take them out once toasted.
• Watery onion: Drain it thoroughly and pat it dry after the 10-minute soak.
• Uneven dressing: Toss the kale well so the dressing reaches the leaves throughout.
• Overmixing the toppings: Toss briefly after adding the pecans, seeds and feta to keep them intact.

How to store

For the best texture, serve the salad soon after assembling. If needed, refrigerate leftovers in a sealed container and eat within 1–2 days; the kale will soften and the pecans may lose some crunch. Keep the dressing and toppings separate if preparing ahead, and do not reheat.

Frequently asked questions