This Pomegranate and Feta Winter Salad is full of fresh, seasonal flavor and textural components that make it the perfect elevated side dish when entertaining or enjoying a family dinner at home. With crunchy maple walnuts, salty feta, sweet pomegranate seeds, spicy red onion, and a tangy maple lemon vinaigrette there is something for everyone.
Jump to:
- What I Love about this Pomegranate and Feta Salad
- Ingredient Notes & Possible Substitutions
- How to Make Maple Walnuts
- How to Make the Maple Lemon Vinaigrette
- How to Make the Pomegranate and Feta Winter Salad
- How to Pick a Pomegranate
- How to Cut a Pomegranate
- Storage
- Dietitian Notes
- Recipe Tips
- Other Great Recipes
- Did you try this Pomegranate and Feta Salad?
- 📖 Recipe
People assume that because I am a dietitian, I will bring a salad to any and all gatherings. It is a fair assumption because I do want to bring the salad. Not because I am a dietitian though, I just love salads. They are my favorite way to consume a plate full of veggies. I love sweet and crunchy elements in my salads and I love to experiment with making my own dressings. It is an underappreciated art form really.
This beautiful seasonal salad is loaded with color and flavor. It is the perfect salad to bring to a holiday gathering or add to any meal to make it feel restaurant quality. This healthy salad is made with nutrient-rich ingredients and impossibly delicious flavor combinations that are sure to impress.
If you need more salad inspiration, check out this Strawberry Goat Cheese Salad with Walnuts and Avocado, this Grilled Peach and Burrata Salad with Arugula and Prosciutto, and this Carrot and Cucumber Salad. I love them all.
What I Love about this Pomegranate and Feta Salad
This salad is arguably the perfect winter side. Here is why I love it:
- Quick & Easy - You can make this salad in just 15 minutes, but with a homemade dressing and maple walnuts it will feel and taste elevated.
- Nutrient Rich - This salad is loaded with fiber and micronutrients to help you actually enjoy eating healthy.
- Beautiful Presentation - This salad not only tastes phenomenal, but it also looks really great. Perfect for a holiday table!
Ingredient Notes & Possible Substitutions
Baby Greens
I like baby arugula in this recipe, but if arugula is too bitter for you baby spinach, baby romaine, or spring mix can be used. If using a more water-dense green, you will have less lettuce so you might need to adjust the toppings to taste. A 5-ounce package of baby romaine will yield about 4 servings instead of 6.
Pomegranate Arils
You will need about ½ of a large pomegranate for ⅔ cup of seeds, or you can purchase 6 ounces of pomegranate arils. If you are making this salad outside of pomegranate season, you could substitute dried tart cherries to get a similar flavor profile or apple juice-sweetened dried cranberries. See tips for selecting and cutting a pomegranate below.
Feta
Salty feta is the perfect complement to the sweet and tangy pomegranate seeds. You could use goat cheese as an alternative. Or, for a dairy-free option, Follow Your Heart Vegan Feta would work great.
Red Onion
A shallot can be substituted for the red onion.
Maple Walnuts
If you want to save time, you can skip making the maple walnuts and just use raw or lightly toasted walnuts. I feel like they add a lot to the salad, but I realize not everyone loves the sweet and salty combination. You can substitute pecans or slivered almonds if you prefer. For a nut-free version, try sunflower seeds or pepitas.
How to Make Maple Walnuts
Making lightly sweet and toasted nuts is one of my favorite ways to elevate a salad. It only takes a few minutes and 4 ingredients.
Ingredients & Possible Substitutions
- Olive Oil - Avocado oil can also be used.
- Raw Walnuts - Roasted nuts should not be used, but you could substitute raw pecans or slivered almonds.
- Maple Syrup - I haven't tried using honey in this recipe, but I imagine it would work. It would likely take less time to thicken.
- Pinch of sea salt
Instructions
- Heat 1 teaspoon olive oil in a small skillet over medium heat. Once hot, add walnuts to the pan and toast for 2-3 minutes, or until they smell lightly toasted, stirring throughout. They should not brown.
- Add the maple syrup to the pan. Toss the walnuts with a rubber spatula to coat. The maple syrup will begin to thicken and bubble. Continue to cook and stir until the maple syrup adheres to the nuts. Once nuts are coated in the crystalized syrup, give them one final stir and sprinkle with a dash of sea salt. Transfer to a piece of parchment paper to cool and set aside.
- If the walnuts are whole, coarsely chop once cooled.
How to Make the Maple Lemon Vinaigrette
Making a homemade dressing is the perfect way to create an upscale salad effortlessly.
Ingredients & Possible Substitutions
- Olive Oil - I prefer EVOO in this recipe. You could use avocado oil, but it won't have the same flavor profile.
- Maple Syrup - Honey works well as a substitute in the dressing.
- White Balsamic Vinegar - White wine vinegar or apple cider vinegar can be used.
- Lemon Juice - Fresh lemon juice works best, but a high-quality bottled version, like Santa Cruz Organics can be used.
- Dijon Mustard
- Garlic
- Lemon Zest - If using bottled lemon juice, you can omit this ingredient.
- Sea Salt
- Black Pepper
Instructions
- Peel and finely mince the garlic. Combine all ingredients for the dressing in a small container or jar with a lid. Make sure the container is properly sealed and then shake until the maple syrup has dissolved completely and the dressing is well-mixed. Set aside.
How to Make the Pomegranate and Feta Winter Salad
Making this salad is a breeze. Here is how to assemble it:
- Add the baby greens to a large serving bowl or platter. Top with the thinly sliced onion, pomegranate arils, crumbled feta, and maple walnuts. Note: The ratio of greens to toppings will change when using arugula or baby spinach vs. baby romaine (or another more water-dense green). A 5-oz package of arugula contains more greens than a 5-oz package of baby romaine. Feel free to add more or less pomegranate arils or feta based on your preference.
- Dress the salad with as much dressing as you would like. I like to serve the dressing on the side and allow people to dress their individual portions. Store leftover dressing in an airtight container in the fridge for up to 2 weeks.
How to Pick a Pomegranate
Nothing is worse than picking a fruit and finding that it is rotten inside. Color is not the best indicator of a ripe pomegranate. Ripe pomegranates can be a range of colors. Instead, evaluate the smoothness and firmness of the skin. Look for flat edges and peaks around the surface, rather than a perfectly round shape. Lastly, pick up the pomegranate. If it feels hefty for its size, that is a good indication that it is juicy.
How to Cut a Pomegranate
- Use a sharp knife to slice off the flowering, protruding part of the pomegranate. Cut about ¼ inch below the protrusion.
- Now visible, score along the ridges of the white pith. The pith indicates the sections of seeds.
- Pull the fruit apart where you scored and it should come apart into segments.
Storage
Store this pomegranate and feta salad in an airtight in the fridge for up to 3 days. To prevent the salad from wilting, store the dressing in a separate airtight container. The olive oil in the dressing will solidify in the fridge, so allow it to come to room temperature or heat in the microwave for 10 seconds before dressing.
Dietitian Notes
- This salad is rich in calcium, phosphorus, potassium, vitamin B6, vitamin A, vitamin K, and vitamin C.
- Easily make this recipe paleo or vegan-friendly, by using a compliant vegan feta.
- This salad contains 4 grams of protein and 2 grams of fiber per serving.
Recipe Tips
- If using 5-ounces of more water-dense greens (like spinach or baby romaine) instead of arugula, you will have less lettuce. This means the ratio of toppings to lettuce will be different. Feel free to adjust as needed.
- Because the pomegranate arils and the walnuts are dense, they will sink to the bottom when toss in a bowl. I prefer to serve the salad on a platter so that the toppings are evenly distributed.
- Serve the dressing on the side if you think you will have leftovers or you are not sure how much dressing everyone will want on their portions.
Other Great Recipes
Looking for other tasty recipes? Here are a few you might like:
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📖 Recipe
Pomegranate and Feta Winter Salad
Equipment
- Knife
- Cutting board
- Salad bowl
- Small container with lid
- Whisk
- Small skillet
- Parchment paper
Ingredients
Maple Walnuts
- 1 teaspoon Extra virgin olive oil
- ½ cup Raw walnuts
- ½ tablespoon Maple syrup
- Pinch of sea salt
Lemon Honey Dressing
- 3 tablespoon Extra virgin olive oil
- 2 tablespoon Maple syrup
- 2 tablespoon White balsamic vinegar or apple cider vinegar
- 2 tablespoon Lemon juice about ½ small lemon juiced
- 1 tablespoon Dijon mustard
- 1 Garlic clove finely minced
- 1 teaspoon Lemon zest
- ¼ tsp Sea salt
- ¼ teaspoon Coarse ground black pepper
Salad
- 5 ounce Package of baby greens I like baby arugula, but spinach, baby romaine, or spring mix can be used (see 'ingredient notes')
- ⅔ cup Pomegranate arils about ½ large pomegranate
- ½ cup Crumbled feta
- ¼ cup Thinly sliced red onion about ¼ small red onion
- ½ cup Maple walnuts see recipe below
Instructions
Maple Walnuts
- Heat 1 teaspoon olive oil in a small skillet over medium heat. Once hot, add walnuts to the pan and toast for 2-3 minutes, or until they smell lightly toasted, stirring throughout. They should not brown.
- Add the maple syrup to the pan. Toss the walnuts with a rubber spatula to coat. The maple syrup will begin to thicken and bubble. Continue to cook and stir until the maple syrup adheres to the nuts. Once nuts are coated in the crystalized syrup, give them one final stir and sprinkle with a dash of sea salt. Transfer to a piece of parchment paper to cool and set aside.
- If the walnuts are whole, coarsely chop once cooled.
Maple Lemon Dressing
- Peel and finely mince the garlic. Combine all ingredients for the dressing in a small container or jar with a lid. Make sure the container is properly sealed and then shake until the maple syrup has dissolved completely and the dressing is well-mixed. Set aside.
Salad
- Add the baby greens to a large shallow serving bowl or platter. Top with the thinly sliced onion, pomegranate arils, crumbled feta, and maple walnuts. Note: The ratio of greens to toppings will change when using arugula or baby spinach vs. baby romaine (or another more water-dense green). A 5-oz package of arugula contains more greens than a 5-oz package of baby romaine. Feel free to add more or less pomegranate arils or feta based on your preference.
- Dress the salad with as much dressing as you would like. I like to serve the dressing on the side and allow people to dress their individual portions. Store leftover dressing in an airtight container in the fridge for up to 2 weeks.
Becky Anderson says
The flavors in the dressing as well as the sharpness of the feta, the sweetness of the pomegranate and the walnuts pair so perfectly together in this recipe. I love it and will make it again soon.
foodbornewellness.com says
Thanks for trying the recipe, and taking the time to leave the review, Becky. I appreciate it so much, and am so happy you guys enjoyed the salad!!
Jessica C. says
Hi, Did you change this recipe? I have the original printed out and am having a hard time finding it. It has slivered toasted almonds instead of walnuts. Am I crazy?? 🙂
foodbornewellness.com says
Hi Jessica, you are not crazy!! I am going through and updating all my old content currently, which sometimes involves changing (hopefully improving) the recipe. The dressing and salad ingredients for this one are very similar, but I did change it from slivered almonds (which you could absolutely still use!) and I adjusted the quantities and how they are measured. I measured a lot of the ingredients in ounces and found it a little confusing. Hope you find that it is improved, both in clarity and flavor!
Kate says
Do you have any recommendations of what I can use in place of the white balsamic/apple cider vinegar?
foodbornewellness.com says
Hey Kate, almost any vinegar will work! I would try white wine vinegar (usually easy to find), regular balsamic vinegar, or your could even substitute it for lemon juice. As long as you have an acid component, the dressing should turn out. If making a substitute, be sure to taste the dressing and adjust anything if needed before you commit to pouring it on the salad.
Pam Doolittle says
I made this with the recommended substitution of dried cranberries. Very tasty and the dressing us now a new favorite for any salad that has a little fruit!
Dawn Brandenburgh says
Have made this once already and will be making it again for Christmas dinner, it was super yummy!
foodbornewellness.com says
Thanks, Dawn! I am glad you enjoyed it!