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A kale and pomegranate salad is on a grey speckled plate with a brown rim. There is a small jar of balsamic dressing on the side.

10 Minute Crunchy Kale and Pomegranate Salad


This kale and pomegranate salad is a Registered Dietitian and busy mom’s dream. Packed full of vitamin C, fiber and potassium, this salad mixes sweet and savory, can be whipped up in 10 minutes or less, and is perfect for meal prep!




  • 1 bunch dino kale
  • 1 tbsp extra virgin olive oil or juice of 1/2 lemon
  • 1/2 cup pomegranate arils (or seeds)
  • 1/3 cup goat cheese
  • 1/4 cup toasted walnuts

Balsamic Dressing

  • 2 tbsp extra virgin olive oil
  • 3 tbsp balsamic vinegar
  • 1 ½ tsp dijon mustard
  • 1 tsp sugar *optional
  • Coarse salt and freshly-cracked pepper to taste


  1. Wash kale and spin or pat dry. Remove the leaves from the stems and tear them into bite-sized pieces. Place in a medium bowl.
  2. Massage the kale: Use 1 tablespoon of olive oil or the juice of ½ a lemon and massage the kale for 2-3 minutes. This will soften the fibrous leaves and add more flavor. 
  3. Remove the pomegranate arils from the pomegranate flesh or use prepared pomegranate seeds and evenly distribute them over the kale. Tip for removing the arils from the pomegranate fruit: Roll the fruit first. Cut into the outer flesh (like you would an avocado) trying not to cut into the seeds. Open the fruit over a bowl, squeezing lightly to push the seeds out.
  4. Crumble the goat cheese over the salad and top with toasted walnuts.
  5. If you don’t have salad dressing prepped, whisk together the olive oil, balsamic vinegar, dijon mustard, sugar, salt, and pepper until well combined. Pour the salad dressing over the salad until the kale is evenly dressed. Store any leftover salad dressing in an airtight container to use throughout the week.
  6. Season with more salt and pepper, to taste, toss and enjoy!


  • This amount yields 2 main portions or 4 side salad portions.
  • To make vegan, substitute goat cheese for vegan cheese of choice.
  • Prep Time: 10
  • Category: salad

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