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Kale Salad with Walnuts and Pomegranate - low FODMAP, gluten free, dairy free, grain free

Kale Salad with Walnuts and Pomegranate


  • Author: Tara | Treble in the Kitchen
  • Prep Time: 10 mins
  • Cook Time: 20 mins
  • Total Time: 30 mins
  • Yield: 5 servings 1x
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Ingredients

  • For the walnuts:
  • 1 Tbsp water
  • ¼ cup maple syrup
  • 1 tsp sea salt
  • 1 tsp smoked paprika
  • 1 tsp cinnamon
  • ¼ tsp cayenne
  • 2 cups raw walnuts
  • For the salad dressing:
  • 1½ tsp dijon mustard
  • 2 Tbsp lemon juice
  • 2 tsp maple syrup
  • 3 Tbsp walnut oil
  • sea salt and pepper to taste
  • For the salad:
  • 1 large bunch of kale (or about 5 loosely packed cups of chopped kale)*
  • 1 pomegranate (remove the seeds like this)*

Instructions

  1. For the walnuts:
  2. Preheat the oven to 300 degrees. Place foil or a silicone baking mat on a rimmed baking sheet. In a medium bowl, whisk the water, maple syrup and spices. Add the nuts and coat with the maple mixture. Spread the nuts in a single layer on the baking sheet and bake at 300 degrees for about 20 minutes or until fragrant. Keep an eye on them! Remove from the oven and allow to cool.
  3. For the salad:
  4. Make the dressing by whisking together the mustard, lemon juice and maple syrup. While whisking, drizzle in the walnut oil until combined. Season to taste with salt and pepper. Place the kale in a large bowl and coat with dressing, adjusting to taste. Remove the seeds from the pomegranate and add the seeds to the dressed kale. Once the walnuts are cooled, add to the salad.

Notes

If you are making this salad ahead of time, mix the kale, walnuts, and pomegranates but store the dressing in a sealed container until ready to serve.

This recipe has not been tested for FODMAP content, but the ingredients are used in amounts that are compliant with the Monash University app.

*1/2 cup of kale is considered low FODMAP, adjust the serving size by cutting the portion in half if completing the elimination phase of the low FODMAP diet.

**45g of pomegranate is considered low FODMAP, adjust the serving size of the entire salad by cutting the portion in half if completing the elimination phase of the low FODMAP diet.

  • Category: salad, side dish, holiday, low fodmap, gluten free, dairy free, grain free

Nutrition

  • Serving Size: 1/6 of recipe
  • Calories: 303
  • Sugar: 18 g
  • Sodium: 316 mg
  • Fat: 22 g
  • Carbohydrates: 27 g
  • Fiber: 5 g
  • Protein: 6 g