Pomegranate and Kale Salad Recipe

at a glance
Prep Time 20 minutes
Servings 9 servings
5 from 1 vote

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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!

Pomegranate and Kale Salad

By: Cassy
5 from 1 vote
Prep Time: 20 mins
Servings: 9 servings
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.


  • 1 head curly kale
  • 1/2 head purple cabbage
  • 1 bunch flat leaf parsley about 2 cups
  • 2 pomegranates
  • 5 limes
  • 1 tablespoon sea salt


  • 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!

Nutrition Information

Nutrition Facts
Pomegranate and Kale Salad
Amount per Serving
% Daily Value*
Saturated Fat
Polyunsaturated Fat
Monounsaturated Fat
Vitamin A
Vitamin C
* Percent Daily Values are based on a 2000 calorie diet.
Meet the Author
Cassy Headshot

Cassy Joy Garcia

HOWDY! I’m Cassy Joy and I am just so happy you’re here. I’m the founder, Editor-in-Chief, and Nutrition Consultant here at Fed and Fit. What started as a food blog back in 2011 has evolved now into so much more.
Get to know Cassy

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    Recipe Rating

  1. Chickachef says

    Chickachef —  01/04/2012 At 11:00

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

  2. amazingflex says

    amazingflex —  01/04/2012 At 13:03

    Healthy delicious…!!!!!

  3. Mikalee Byerman says

    Mikalee Byerman —  01/04/2012 At 13:09

    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…)


  4. midnitechef says

    midnitechef —  01/04/2012 At 13:10

    I love your blog name! Congrats on FP!

  5. Cassie says

    Cassie —  01/04/2012 At 13:57

    I’ll have to try this on my family. YUM!

  6. Anya says

    Anya —  01/04/2012 At 13:06

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

  7. Apples and Arterie says

    Apples and Arterie —  01/04/2012 At 14:08

    This looks fabulous. Your photos are perfect!

  8. Katherine says

    Katherine —  01/04/2012 At 14:39

    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!

  9. heilamonster says

    heilamonster —  01/04/2012 At 14:52

    Beautiful and colorful pictures! looks so refreshing and appetizing!

  10. pubspeopleplaces says

    pubspeopleplaces —  01/04/2012 At 15:03

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

  11. Carlie Chew says

    Carlie Chew —  01/04/2012 At 14:20

    Yumm, looks delicious!

  12. JOlissim says

    JOlissim —  01/04/2012 At 15:29

    looks fabulous!!

  13. troismommy says

    troismommy —  01/04/2012 At 15:48

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

  14. violetsandcardamom says

    violetsandcardamom —  01/04/2012 At 16:01

    I like that combination of kale and pomegranate! Looks delicious!

  15. Yatin says

    Yatin —  01/04/2012 At 16:15

    Health with taste, and looks inviting too!

  16. Wesley says

    Wesley —  01/04/2012 At 15:43

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

  17. Rae says

    Rae —  01/04/2012 At 17:02

    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.

  18. yvonnedreptate says

    yvonnedreptate —  01/04/2012 At 17:12

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

  19. A Crafty Traveler says

    A Crafty Traveler —  01/04/2012 At 16:16

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

  20. neverending1 says

    neverending1 —  01/04/2012 At 17:17

    I eat three or four pomegranates a week. I’m surprised no one complained about the seeds.

  21. sweetopiagirl says

    sweetopiagirl —  01/04/2012 At 16:24

    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.

  22. Hickory says

    Hickory —  01/04/2012 At 17:35

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

  23. yumgurl says

    yumgurl —  01/04/2012 At 17:10


  24. Alice says

    Alice —  01/04/2012 At 19:18

    This salad looks beautiful! Congrats on freshly pressed! I’ll definitely have to try this soon.

  25. GroundCherry says

    GroundCherry —  01/04/2012 At 19:52

    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.

    • fedandfit says

      fedandfit —  01/06/2012 At 12:28

      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.

  26. VivianaAyre says

    VivianaAyre —  01/04/2012 At 20:22

    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!!!!

    • fedandfit says

      fedandfit —  01/06/2012 At 12:32

      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.

  27. Susan Perchaluk says

    Susan Perchaluk —  01/04/2012 At 20:26

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

  28. albeindc says

    albeindc —  01/04/2012 At 21:20

    awesome. love the photographs as well.

  29. mullenskitchen says

    mullenskitchen —  01/04/2012 At 20:27

    lovely fresh looking salad what more could you ask for

  30. janeban says

    janeban —  01/04/2012 At 22:04

    I will definitely try this one!

  31. Vivian Raines says

    Vivian Raines —  01/04/2012 At 22:37

    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?

    • fedandfit says

      fedandfit —  01/06/2012 At 12:32

      Great tip! Thank you. I will definitely give that a try.

  32. Mary says

    Mary —  01/04/2012 At 21:44

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

  33. ucanpreschool says

    ucanpreschool —  01/04/2012 At 22:50

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

    • fedandfit says

      fedandfit —  01/06/2012 At 12:33

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

  34. kristinsweets says

    kristinsweets —  01/04/2012 At 23:02

    Looks delicious! I’m in. Great blog too 😉

  35. cadryskitchen says

    cadryskitchen —  01/04/2012 At 23:09

    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!

  36. shelleydlm says

    shelleydlm —  01/05/2012 At 00:03

    Im going to have to make this sometime this month! sounds amazing!

  37. ntepper says

    ntepper —  01/05/2012 At 00:23

    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!

  38. pattyabr says

    pattyabr —  01/05/2012 At 00:30

    pretty colorful and Christmasy colorful at that!

  39. Lisa says

    Lisa —  01/05/2012 At 00:35

    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.)

  40. stylingfuture says

    stylingfuture —  01/05/2012 At 00:14

    This is gorgeous and healthy TOO!! LOVE IT <3

  41. Emmy says

    Emmy —  01/05/2012 At 03:30

    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!

  42. lauraimagina says

    lauraimagina —  01/05/2012 At 03:45

    what a beautiful pictures full of colours! congratulations it´s looks delicious!

  43. whenquiet says

    whenquiet —  01/05/2012 At 05:02

    Definitely!!! Fabulous photos!!! The pomegranate stain is also a great alternative to chemical free lipstick.

  44. ediblesubstance says

    ediblesubstance —  01/05/2012 At 06:24

    stunning! My mum makes a similar salad with salad leaves mango and pomegranate! Looks great. 🙂

  45. sarahsjoys says

    sarahsjoys —  01/05/2012 At 08:15

    Beautiful pictures! I have a pomegranate de-seeding tutorial on my blog at: https://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!

  46. Josh says

    Josh —  01/05/2012 At 08:34

    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!

    • fedandfit says

      fedandfit —  01/06/2012 At 12:41

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

  47. twistedsistersdesign says

    twistedsistersdesign —  01/05/2012 At 08:34

    It looks amazing 🙂 Thanks for sharing! I will definitely try it out soon 🙂

  48. auntiecarol69 says

    auntiecarol69 —  01/05/2012 At 09:33

    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

  49. Tova says

    Tova —  01/05/2012 At 09:51

    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!

  50. Pamanner says

    Pamanner —  01/05/2012 At 11:40

    Love, love kale and this looks delish!

  51. Kim says

    Kim —  01/05/2012 At 10:55

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

  52. alagarconniere says

    alagarconniere —  01/05/2012 At 12:04

    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!

  53. 35andupcynicismonhold says

    35andupcynicismonhold —  01/05/2012 At 12:11

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

  54. reicreature says

    reicreature —  01/05/2012 At 12:21

    Wow, that looks gorgeous. I can’t wait to try this.

  55. VictorsMovieReviews says

    VictorsMovieReviews —  01/05/2012 At 12:36

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

  56. Patti, Reinvented says

    Patti, Reinvented —  01/05/2012 At 12:38

    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.

  57. Editor says

    Editor —  01/05/2012 At 11:52

    What a beautiful looking salad – YUM!

  58. George Foremans grill says

    George Foremans grill —  01/05/2012 At 13:33

    Tried this a few months back,with added quinoa. Well tasty.

  59. fedandfit says

    fedandfit —  01/05/2012 At 13:58

    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!

  60. Lia Moutselou says

    Lia Moutselou —  01/05/2012 At 15:31

    fantastic images ! and a great recipe. Thanks for this. I will try.

  61. Bethany Pegues says

    Bethany Pegues —  01/05/2012 At 14:41

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

  62. theevilbunny says

    theevilbunny —  01/05/2012 At 17:56

    Made it for dinner tonight and it was absolutely yummy! Thanks for the great recipe.

    • fedandfit says

      fedandfit —  01/06/2012 At 12:43

      So glad you enjoyed it! Thanks for letting me know.

  63. trialsinfood says

    trialsinfood —  01/05/2012 At 21:17

    Looks delicious! Such a colorful dish! I’ve been craving a good salad since the holiday indulgence!

  64. Luise says

    Luise —  01/06/2012 At 14:48

    That just looks delicious! I never thought of eating kale uncooked. I will try this one soon!

  65. jeremyrfranklin says

    jeremyrfranklin —  01/06/2012 At 18:14

    Love! Can’t wait to try this…beautiful pics, too!

  66. SusuBen says

    SusuBen —  01/06/2012 At 20:56

    This looks so yummy, I definitely am going to try this soon 😀

  67. girasoleblog says

    girasoleblog —  01/11/2012 At 01:31

    going to try this one for sure!
    thanks for this beautiful post!

  68. artisanfoodsinc says

    artisanfoodsinc —  01/17/2012 At 01:01

    Gorgeous colors, love it! ^.^~

  69. incaunipocrit says

    incaunipocrit —  01/21/2012 At 06:55

    Reblogged this on Basil Wheel.

  70. jensheps says

    jensheps —  02/20/2012 At 22:13

    Reblogged on TheGoodStuff411! Thanks this is a fantastic salad!

  71. Kathleen says

    Kathleen —  11/27/2013 At 12:37

    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?

    • fedandfit says

      fedandfit —  11/27/2013 At 13:29

      It should be!