Jan 16

Chopped Kale Salad Recipe with Pomegranate & Avocado


Chopped Kale Salad Recipe with Pomegranate & Avocado by Cookin' Canuck

It’s safe to say that this is one of the best salads I’ve ever made. I never really thought that I’d say that about raw chopped kale, but I am forever smitten with this dark leafy green. Add the pop and tang of pomegranate seeds, creamy avocado pieces, a bright lemon dressing and a smidgen of Parmesan cheese, and you’ve got a keeper. The inspiration for this salad comes in the form of one of my favorite people that I’ve met on this blogging journey; someone who is so down to earth that we might have to hose the dirt off of her.

Kelley is the blogger behind Mountain Mama Cooks and she lives within spitting distance of the Park City ski resorts, and about 40 minutes from me. Not only does she make recipes for her blog, photograph them beautifully and share them with the world, but she also runs a very busy personal chef business (those lucky clients!), raises two beautiful little boys and snowboards like nobody’s business. A modern day, alpine superwoman, I’d say.

Chopped Kale Salad Recipe with Pomegranate & Avocado by Cookin' Canuck

Kelley and I, along with our families, got together for a winter feast (cheese and beef fondues included) and shared the recipes in the debut issue of Foodiecrush Magazine last year. See the online version here (our feature starts on p. 62). One of the stars of the day (well, besides Kelley’s youngest…you just want to kiss those cheeks of his) was Kelley’s Kale Salad with Currants, Pine Nuts & Parmesan. It was my first experience with raw kale and I was blown away. This was a salad I could eat all day, every day.

This salad is my way of tipping my hat to Kelley and thanking her for introducing me to this vitamin-packed food. Pomegranates, which are shown to lower the risks of various cancers, are at their height right now and seemed like a natural pairing with the kale and avocado. If you’re uncertain about seeding them (I was too, at first), head to my post on How to: Seed a Pomegranate. Their pleasing pop and tangy flavor add something special to green salads.

Now, on to the salad.

The recipe:

Chopped Kale Salad Recipe with Pomegranate & Avocado by Cookin' Canuck
(See it on Amazon: Wusthof 8-Inch Cook’s Knife…I’ve had this for 20 years and it’s still going strong!)

In a large bowl, combine the kale, pomegranate seeds, avocado and Parmesan cheese. Toss gently.

Chopped Kale Salad Recipe with Pomegranate & Avocado by Cookin' Canuck

In a small bowl, whisk together the lemon juice, olive oil, agave nectar (or honey), salt and pepper.

(See it on Amazon: Extra Virgin Olive Oil and Agave Nectar)

Chopped Kale Salad Recipe with Pomegranate & Avocado by Cookin' Canuck

Pour the dressing over the salad and toss to coat. Serve.

Chopped Kale Salad Recipe with Pomegranate & Avocado by Cookin' Canuck

Other salads with dark, leafy greens:

Cookin’ Canuck’s Spaghetti Squash with Swiss Chard, Dried Cranberries & Dijon Vinaigrette
Cookin’ Canuck’s Healthy Mushroom, Orzo & Swiss Chard Soup
Family Fresh Cooking’s Pasta with Pancetta, Spinach & Pomegranate
A Spicy Perspective’s Healthy Green Smoothies…That Taste Good
TasteFood’s Kale & Farro Soup

Chopped Kale Salad Recipe with Pomegranate & Avocado
Prep time
Total time
From the kitchen of Cookin Canuck. www.cookincanuck.com
Serves: Serves 4
The salad:
  • 3-4 large kale leaves, stems removed, leaves chopped (about 5 cups)
  • ¾ cups pomegranate seeds (about 1 pomegranate)
  • ½ avocado, diced
  • ¼ cup (packed) grated Parmesan cheese
The dressing:
  • 2 tbsp fresh lemon juice
  • 2 tbsp extra-virgin olive oil
  • ½ tsp agave nectar or honey
  • ⅛ tsp salt
  • ⅛ tsp ground pepper
The salad:
  1. In a large bowl, combine the kale, pomegranate seeds, avocado and Parmesan cheese. Toss gently.
The dressing:
  1. In a small bowl, whisk together the lemon juice, olive oil, agave nectar (or honey), salt and pepper.
  2. Pour the dressing over the salad and toss to coat. Serve.
Calories 178.9 / Total Fat 12.4g / Saturated Fat 2.6g / Cholesterol 4.9mg / Sodium 218.3mg / Total Carbohydrates 14.7g / Fiber 3.0g / Sugar 6.9g / Protein 5.3g / WW (Old Points) 4 / WW (Points+) 5
Nutrition Information
Serving size: Approximately 1 cup Calories: 179 cal (complete nutritional data listed below) Fat: Total 12.4g / Saturated 2.6g

Disclosure: This post contains links to my Amazon affiliate page. Any revenue made from sales through these links helps to support this blog. Thank you!

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{ 52 comments… read them below or add one }

1 Liz @ The Lemon Bowl January 16, 2013 at 5:29 am

I love this Winter salad!!! I also love adding avocados because they almost because part of the salad dressing. Yum!!


2 Joanne @ Fifteen Spatulas January 16, 2013 at 6:51 am

Interesting, I’ve had kale chips and sautéed kale but have never had it raw. I think my time has come! Also, do you know what kind of kale you have pictured up there? I always see so many kinds at the grocery and never know which one to get.


3 kelley January 16, 2013 at 7:01 am

You are too kind, my dear, dear friend! What sweet words! I DO love raw kale in salads and this looks amazing! I love the wintery addition of pomegranates. Looking forward to the tutorial this weekend as I usually hack mine into such a mess! Have a great day!


4 Laura January 16, 2013 at 7:26 am

I’m always looking for new ideas of how to put kale to use, and I adore pomegranate and avocado. Will definitely be trying this one, thanks!


5 Kim | At Home With Kim January 16, 2013 at 7:27 am

Dara, I’m so glad my friend Aggie (Aggie’s Kitchen) told me about your site. Love it! And I’m so excited to try this recipe…. I actually “pinned” the Mountain Mama Cooks salad and made it… SO good! Can’t wait to try this version. The perfect winter salad!!!


6 Bev @ Bev Cooks January 16, 2013 at 7:34 am

STUNNING. And I want to smash my face right in that.


7 Jenna January 16, 2013 at 7:42 am

I love kale! Your photos of poms are wonderful


8 Heidi @foodiecrush January 16, 2013 at 7:59 am

I am with you! After Kelley made this for us at the shoot, I have become completely obsessed and its become a regular staple in my menu rotation. I added pomegranates the last time too! How funny. That must mean we need to share this together soon. XO and thanks for mentioning the mag, your feature is still one of my favorites since it brought us together. XOXOXO


9 Heidi @foodiecrush January 16, 2013 at 7:59 am

BTW, your photos are looking incredible. Gorgeous depth of field.


10 Fiona Richards January 16, 2013 at 7:59 am

The first time I ate a kale salad was is Maui.
Then again at Spinnakers in Victoria .
Both times I asked the server how they got the kale to be so ‘soft’. The response in both cases was that they wash the kale in very hot water – then ‘massage’ it with the oil dressing. I tried it and it works brilliantly.
I have just sent our recipe to a whole bunch of my friends who don’t understand how I can make a salad with Kale – thanks for posting the proof 😉



11 Kathy - Panini Happy January 16, 2013 at 8:13 am

I love everything that’s in this salad, plus it’s so pretty! My grocery store just started carrying baby kale so I’ve started buying that to save time on chopping (I’m lazy like that :-)).


12 Laura (Tutti Dolci) January 16, 2013 at 9:33 am

Such a pretty salad, I love the pomegranate arils and lemon dressing!


13 Annalise January 16, 2013 at 9:59 am

I’m still unsure about raw Kale, but apparently I just need to get over it! This salad looks amazing, love the pomegranates and avocados.


14 Laurie {Simply Scratch} January 16, 2013 at 10:30 am

So simple and soooo beautiful! Love the healthfulness of this salad!


15 Denise Browning@From Brazil To You January 16, 2013 at 11:25 am

Hi, Dara! Thanks for visiting me. I am very excited to try this gorgeous salad. It contains 2 of my favorite ingredients: Kale and avocado. In my country, kale is a must-have. Although, we use avocado to prepare smoothies and desserts, I already got used to have it in salads as well. Love your recipe index — it is full of nutritious dishes. I’ll have to prepare some of them — I need to lose several pounds.


16 Leanne @ Healthful Pursuit January 16, 2013 at 11:30 am

Wow Dara, your photos are so lovely! So great of your friend to introduce you to the power of kale. It’s quite fantastic, I must say. It’s so great to see how others prepare it, too. Great recipe!


17 katya January 16, 2013 at 11:51 am

Beautiful pictures and the salad looks great, very different combination, I´m going to try it for sure, saludos from Spain !


18 kirsten@FarmFreshFeasts January 16, 2013 at 2:16 pm

Gorgeous photos! The salad just seems to jump right out of my laptop!
I have the BEST EVER way of getting arils out of a pomegranate: I hand it to my daughter!
She keeps at it, in a big bowl of water, until almost every aril is out. Makes childbirth about worth it 😉

Adding this to the ‘ways to incorporate more avocado into my life in 2013’ list.



19 Cassie | Bake Your Day January 16, 2013 at 2:44 pm

This is the perfect winter salad. Beautiful, Dara!


20 Sylvie @ Gourmande in the Kitchen January 16, 2013 at 3:10 pm

Loving this! I’m all about kale lately.


21 Shea Goldstein January 16, 2013 at 4:01 pm

I love a good in-season salad. Your pictures are beautiful, by the way!


22 Barbara @ Barbara Bakes January 16, 2013 at 4:20 pm

A salad never looked prettier!


23 Gerry @ Foodness Gracious January 16, 2013 at 5:30 pm

I gotta get on this kale tour, it’s everywhere and rightly so. It tastes amazing if used wisely…and yours is awesome looking! Great job :)


24 Anna @ Crunchy Creamy Sweet January 16, 2013 at 5:35 pm

This is so beautiful! Love the contrast of red pomegranate seeds against the dark green of kale.


25 Jen @ Savory Simple January 16, 2013 at 7:28 pm

I love everything about this salad!


26 ashley - baker by nature January 16, 2013 at 7:54 pm

Ooooooh my – Could this salad get any better?!


27 megan @ whatmegansmaking January 17, 2013 at 4:49 am

The idea of Kale salad makes me a little nervous, but this does sound really good! And it’s pretty too :)


28 TorontoRunner January 17, 2013 at 7:14 am

Just been browsing through your blog!!
Thanks for sharing the recipe’s. Also, you’ve got the BEST pictures!


29 Katrina @ Warm Vanilla Sugar January 17, 2013 at 8:57 am

I love a good kale salad like this. Looks awesome!


30 Kelsey January 17, 2013 at 9:51 am

The colors in this are just gorgeous and I bet the mix of textures is perfect!


31 Laura @ Family Spice January 17, 2013 at 9:52 am

I love kale, but it’s rough for me to eat raw, unless I chop it small add it with other greens. Love the addition of pomegranate – of course!


32 Becky @ Olives n Wine January 17, 2013 at 11:24 am

Holy moly, I am in love with all of these ingredients right now! Kale… Pomegranate… Avocado…. YUM!! This is going on my list for next week :)


33 Lynda - TasteFood January 17, 2013 at 1:22 pm

I love kale salads. This looks lovely with the pomegranate. Thank you for the link!


34 Jessica@AKitchenAddiction January 17, 2013 at 2:23 pm

Love this salad! It’s gorgeous!


35 Rachael (Fuji Mama) January 17, 2013 at 2:35 pm

I can’t think of a more beautifully perfect combination!!!


36 Donna January 17, 2013 at 3:05 pm

Wow. Healthy and delicious are an unbeatable combo!


37 Erika @ The Hopeless Housewife January 17, 2013 at 5:47 pm

This is so bright and perfect for winter!


38 Gwen @SimplyHealthyFamily January 17, 2013 at 5:58 pm

This does sound good! I’ll have to give raw kale another try. I adore kale but haven’t been able to get used to it raw.

My dad has a house in Midway, we’ll have to visit next time we’re there! 😉


39 Phoukham Thepboury January 17, 2013 at 7:25 pm

MMMm..looks really yummy .. I wish I stumble on this recipe earlier when I had a pail ful of pomegrantes.. I’ll surely try it tho.


40 Lori @ RecipeGirl January 18, 2013 at 8:28 am

I love, love, love Kale! Such a yummy salad- thank you!


41 Jeanette January 19, 2013 at 7:05 am

What a beautiful winter salad! I remember seeing your article in last year’s Foodicrush magazine – it looked like so much fun!


42 Bonnie January 24, 2013 at 12:54 pm

We had this for dinner last night. It was so fresh and tasty! I am now totally into kale.


43 brettalan February 10, 2013 at 1:16 am

good salad, dont agree with the prep…… toss the kale in the dresssing and massage the kale to soften and THEN toss the the other ingredients gently. Massaging kale in salads is huge. Good recipe tho!


44 Krystyna February 12, 2013 at 7:48 am

i love it ! Thank you very much !


45 LaGrassa March 3, 2013 at 3:12 pm

Absolutely love it…used the cavallo kale or red kale as well…sometimes feta…thank you!!!


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Congrats! This recipe has been nominated to win my Inspired Recipe of the Year Award. The shortlist will be announced on 12/30/2013.


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50 Millie l Add A Little May 31, 2014 at 12:50 am

Loving the sound of this simple but delicious salad! I also love bringing kale salads to picnics because they don’t end up wilting!


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