Kale and pomegranate salad with pecans

Kale and pomegranate salad with apple, pecans and a Dijon dressing: fresh, crunchy and balanced, with a gentle sweetness from fruit and maple syrup.

At a glance

• Serves 2
• Prep time: 15 min
• No cooking needed
• Total time: 15 min
• Calories: 240 kcal per serving
• Protein: 5 g
• Fat: 16 g
• Carbs: 18 g

Ingredients

• 200g kale
• 1/2 pomegranate
• 1 tbsp apple cider vinegar
• 1 small apple
• 2 tbsp olive oil
• 30g pecans
• 1 pinch of sea salt and pepper
• 1 tsp Dijon mustard
• 1 tsp maple syrup

Method

You’ll need: chopping board · knife · mixing bowl

1. Put the kale in a large bowl, toss with olive oil and sea salt and massage it with your hands until the leaves are softer and glossy.
2. Chop the apple and add it to the kale together with the pomegranate seeds and the chopped pecans.
3. For the dressing, stir the apple cider vinegar, Dijon mustard, olive oil, maple syrup, pepper and a little sea salt until smooth.
4. Pour the dressing over the salad and mix everything thoroughly so the kale is well coated.
5. Leave the salad to stand briefly so the flavours round off and the kale becomes a little more tender.
6. To serve, toss the salad loosely once more and put it straight onto plates or into a bowl.

Good to know

A salad like this feels surprisingly well rounded. Savoury, fresh and with just the little fruity edge that kale carries so well.

Swaps

Maple syrup → mashed ripe pear (sweetness from fruit instead of syrup) Apple → cucumber (fresh and crisp) Pecans → walnuts (more omega-3 fatty acids, stronger flavour) Dijon mustard → lemon juice (simpler ingredient list, fresh acidity without additives)

Allergens

Contains tree nuts (pecans) and mustard (Dijon mustard). Finely chopped, it's well suited to children; in pregnancy it's fine in normal kitchen amounts, as long as everything is freshly washed.

Frequently asked questions

Which nutrients is kale known for?

Kale is known above all for vitamin K, vitamin C, folate and beta-carotene. The amounts vary a little depending on how it's grown and stored.

What do pomegranate seeds provide besides flavour?

Pomegranate seeds contain vitamin C, potassium and various polyphenols. In this salad, they mainly bring juicy, sweet-sour bursts of flavour and colour.

Do pecans suit everyone?

Pecans are a clear allergen for people with a nut allergy. Because of their fat and fibre content, large amounts can feel a bit heavy on a sensitive stomach.

Why does olive oil make sense in this salad?

Olive oil mainly provides monounsaturated fatty acids and some vitamin E. It also suits kale in flavour and helps the dressing cling nicely to the leaves.

Does apple make sense in a savoury salad, nutritionally speaking?

Yes – apple brings fibre, a little vitamin C and natural fruit sweetness. The skin in particular contains extra plant compounds, if you wash the apple well and use it unpeeled.

Dairy-free recipes