Kale and Pomegranate Bowl (Printable)

Tender massaged kale meets juicy pomegranate, crisp apple, and crunchy walnuts in a tangy honey-mustard dressing.

# What You Need:

→ Greens

01 - 4 cups kale leaves, stems removed and chopped

→ Fruits

02 - 1 medium apple, cored and thinly sliced
03 - 1/2 cup pomegranate seeds

→ Nuts

04 - 1/3 cup walnuts, roughly chopped

→ Dressing

05 - 2 tablespoons extra-virgin olive oil
06 - 1 tablespoon apple cider vinegar
07 - 1 teaspoon honey or maple syrup
08 - 1 teaspoon Dijon mustard
09 - Salt and freshly ground black pepper to taste

# Directions:

01 - Place chopped kale in a large mixing bowl. Drizzle with 1 tablespoon olive oil and a pinch of salt. Massage with your hands for 1-2 minutes until leaves become tender and slightly darker.
02 - In a small bowl, whisk together remaining olive oil, apple cider vinegar, honey or maple syrup, Dijon mustard, salt, and pepper.
03 - Add sliced apple, pomegranate seeds, and walnuts to the kale.
04 - Pour dressing over salad and gently toss to combine all components.
05 - Serve immediately, or allow to rest for 10 minutes to permit flavors to meld.

# Expert Hints:

01 -
  • It comes together in fifteen minutes flat, no cooking required, just knife skills and a bit of hand strength on the kale.
  • Every bite gives you something different—sweet apple, tart pomegranate, earthy kale, and nutty crunch all at once.
  • The massage step actually works, transforming tough kale into something silky that makes you want to eat more greens.
02 -
  • Kale absolutely requires the massage step—don't skip it thinking you'll just eat it raw, because tough kale will make you regret every chew.
  • Assemble this bowl just before serving if you're adding the dressing right away, or keep the components separate and combine them when you're ready to eat so everything stays crisp and the apple doesn't turn mushy.
03 -
  • If you're making this for meal prep, keep the kale and dressing completely separate, then combine them just before eating so the leaves stay crisp and the apple doesn't oxidize.
  • A light hand when tossing is everything—overmix and you'll bruise the pomegranate seeds and shatter the apple slices into bits, when what you want are distinct textures in every mouthful.
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