Spinach Pomegranate and Feta Salad

Written by missblasco on 9 de November de 2018. Posted in EASY, RECIPE, SALADS.

Spinach Pomegranate and Feta Salad: A Healthy, Low-Carb Autumn Dish

Looking for a healthy, low-carb dish that’s as delicious as it is easy to prepare? This Spinach Pomegranate and Feta Salad is the perfect autumn recipe to add to your rotation! As a salad enthusiast, I love incorporating seasonal ingredients into my dishes, and in fall, pomegranate takes center stage with its sweet-tart flavor and vibrant color. Paired with tender baby spinach, creamy feta cheese, and a simple vinaigrette, this salad is a gluten-free, keto-friendly option that’s packed with nutrients. Whether you’re serving it as a starter, a light dinner, or customizing it for vegetarian or vegan diets, this salad is a crowd-pleaser. Let’s dive into the recipe, explore the health benefits of its ingredients, and learn how to make this seasonal dish in minutes!

Why This Salad Is a Fall Favorite

Salads are a go-to for quick, nutritious meals, and this spinach pomegranate and feta salad shines with its autumnal flavors and health benefits:

Low-Carb: ~5g carbs per serving, perfect for keto diets.
Gluten-Free: Naturally gluten-free, safe for celiacs or gluten-sensitive individuals.
Keto-Friendly: High in healthy fats from feta and olive oil, low in carbs.
Seasonal: Pomegranate adds a festive, fall touch with its vibrant color and flavor.
Nutrient-Dense: Packed with fiber, vitamins, and minerals for overall wellness.
Versatile: Easily adaptable for vegetarian, vegan, or omnivore diets.
Quick to Prepare: Ready in under 10 minutes with minimal ingredients.

This salad is perfect as a starter before a main course or as a standalone dish for a light, healthy dinner. Let’s explore the nutritional benefits of its star ingredients.

This spinach pomegranate and feta salad is a low-carb, keto-friendly dish that celebrates autumn with seasonal flavors.

Nutritional Benefits of Key Ingredients

This salad is a nutritional powerhouse, combining spinach, pomegranate, and feta for a balanced, low-carb dish.

Pomegranate

Low-Carb: 12g carbs per ½ fruit (small portion in salad keeps carbs low at ~5g).
Low Glycemic Index (GI 35): Suitable for diabetics with minimal blood sugar impact.
Low-Calorie: 83 kcal per 100g, ideal for weight management.
High Fiber: 4g per 100g, supporting digestion and satiety.
Rich in Nutrients: Contains potassium, phosphorus, vitamin C, and vitamin B7 (biotin).
Antioxidant Powerhouse: Polyphenols reduce inflammation, lower “bad” cholesterol, and promote cardiovascular health.
Skin Benefits: Supports dermal health with its antioxidant and anti-inflammatory properties.

Spinach (Baby Spinach)

Very Low-Carb: ~1g carbs per 100g, keto-friendly.
Low Glycemic Index (GI 15): No impact on blood sugar, great for diabetics.
Low-Calorie: 23 kcal per 100g, perfect for weight control.
High Fiber: 2g per 100g, aiding digestion and intestinal transit.
Protein-Rich: 3g per 100g, supporting satiety and muscle maintenance.
Mineral-Dense: Calcium, iron, potassium, magnesium, manganese, and phosphorus for bone health, energy, and blood pressure regulation.
Vitamin-Rich: High in vitamins A, C, E, K, and B vitamins (B1, B2, B6, B9/folic acid) for vision, immunity, and overall wellness.
Health Benefits: Supports vision (vitamin A), maintains balanced blood pressure, and provides calcium for bone health.

Feta Cheese

Low-Carb: ~1g carbs per 50g, keto-friendly.
Protein-Rich: 7g per 50g, promoting satiety.
Healthy Fats: 10g per 50g, providing energy for keto diets.
Calcium Source: ~250mg per 50g, supporting bone health.

These ingredients make the salad low-carb, gluten-free, and nutrient-dense, offering a delicious way to nourish your body while enjoying seasonal flavors.

With antioxidant-rich pomegranate and nutrient-dense spinach, it’s a healthy, gluten-free option for any meal.

Spinach Pomegranate and Feta Salad Recipe

This recipe is simple, requiring just a handful of ingredients and minimal prep time. It’s adaptable for various dietary needs, with options for vegetarians, vegans, or those who enjoy a bit of bacon.

Ingredients (Serves 2)

Salad Base

2 cups (60g) baby spinach (fresh, tender leaves)
½ pomegranate (seeds only, ~75g)
50g feta cheese (crumbled)
¼ red onion (finely sliced into julienne strips)
Optional: 2 strips of crispy bacon (for non-vegetarians) or 2 tbsp hazelnuts (for a crunchy vegan option)

Vinaigrette

2 tbsp extra virgin olive oil
1 tsp apple cider vinegar
½ tsp sesame seeds
1 tsp chia seeds
1 pinch sea salt
Optional: ½ tsp Dijon mustard (for a tangier dressing)

Instructions

Prepare the Base: Place the baby spinach in a large, shallow bowl or platter for a beautiful presentation.
Add Toppings: Scatter the pomegranate seeds evenly over the spinach. Crumble the feta cheese with your fingers and sprinkle it on top. Add the finely sliced red onion for a mild, savory bite.
Optional Additions: For a non-vegetarian version, fry 2 strips of bacon until crispy, chop into small pieces, and sprinkle over the salad. For a vegan or vegetarian option, add 2 tbsp hazelnuts for a pleasant crunch.
Make the Vinaigrette: In a small bowl, whisk together the olive oil, apple cider vinegar, sesame seeds, chia seeds, and sea salt until emulsified. If using Dijon mustard, whisk it in for extra tang.
Dress and Serve: Drizzle the vinaigrette over the salad, ensuring even coverage. Toss gently to combine, and serve immediately as a starter or light main dish.

Ready in minutes, this versatile salad can be customized for vegetarian, vegan, or omnivore diets with ease.

Tips for Success

Spinach Choice: Use baby spinach for its tender texture, perfect for raw salads.
Pomegranate Prep: Cut the pomegranate in half, hold over a bowl, and tap the back with a spoon to release the seeds easily.
Vegan Option: Skip the feta and bacon, and add extra nuts or a sprinkle of nutritional yeast for a cheesy flavor.
Make Ahead: Prep the salad base and vinaigrette separately, combining just before serving to keep the spinach fresh.
Serving Suggestion: Pair with a glass of white wine or sparkling water with lemon for a refreshing meal.
Storage: If you have leftovers, store undressed salad in an airtight container in the fridge for up to 1 day. Add dressing when ready to eat to avoid wilting.

Why This Salad Shines

This spinach pomegranate and feta salad is a low-carb, gluten-free dish that celebrates the best of autumn with pomegranate’s sweet-tart flavor and vibrant color. The combination of tender baby spinach, creamy feta, and a seed-packed vinaigrette creates a balance of textures and flavors, while optional bacon or hazelnuts add a delightful crunch. It’s a keto-friendly, nutrient-dense option that’s perfect as a starter, light dinner, or festive side for holiday gatherings. With minimal prep time, you’ll have a healthy, seasonal dish that’s as beautiful as it is delicious.

More Low-Carb Salad Recipes

Spinach with Chicken and Mushrooms: A hearty, keto-friendly meal.
Gluten-Free Spinach Crepes: A savory option for brunch.
Spinach and Artichoke Dip: A creamy, low-carb appetizer.

The Spinach Pomegranate and Feta Salad is a low-carb, gluten-free, keto-friendly dish that’s perfect for enjoying the flavors of autumn in a healthy, delicious way. With baby spinach, pomegranate, feta, and a simple vinaigrette, it’s a nutrient-dense option that supports digestion, heart health, and weight management.

Whether you’re serving it as a starter, a light dinner, or a festive side, this seasonal salad is sure to impress with its vibrant colors and balanced flavors.

Have you tried adding pomegranate to your salads? What’s your favorite fall ingredient?

Share your thoughts in the comments and explore more low-carb recipes on our site. Toss together this salad, savor the freshness, and enjoy a guilt-free meal!

Cheers!

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