Pomegranate & White Bean Salad with Toasted Pumpkin Seeds

Ready to impress? Take this wonderful combination of colors and flavors as a unique side to your next get-together. We were inspired to create this energy-boosting salad when we saw Kate Sherwood’s pomegranate tabouli in CSPI’s (Center for Science in the Public Interest) Nutrition Action Health Letter.

You Will Need:

  • 1 cup uncooked millet
  • 1 ½ cups cooked great northern beans (or one 15 ounce BPA free can, rinsed and drained)
  • 1 cup chopped flat-leaf parsley
  • ½ cup chopped mint leaves
  • ½ cup toasted pumpkin seeds or chopped walnuts
  • ½ cup pomegranate seeds
  • 5 tablespoons fresh lemon juice
  • 2 tablespoons extra-virgin olive oil
  • 1 teaspoon cumin
  • 1 teaspoon table salt
  • Optional: 6 cups baby spinach (see below for serving option)

Make It:

  1. In a small saucepan, add millet + 2 cups of water. Cover and bring to a boil. Reduce heat and simmer on low until all water is absorbed, about 20 minutes. Transfer to a large serving bowl and cool to room temperature.
  2. Fluff millet with a fork. Add beans, parsley, mint, pomegranate seeds, and pumpkin seeds. Gently toss.
  3. In a small bowl, whisk lemon juice, oil, cumin, and salt. Pour over the salad and toss gently to combine. Garnish with additional pomegranate seeds and mint leaves if desired.

Mommy, Did You Know?

Pomegranates are one of the most powerful antioxidant fruits that promote heart health plus include anti-cancer benefits. Fresh pomegranates are in season September through January, so use them to top your fall and winter meals, adding fun color and a sweet taste. Watch this video to learn how to de-seed a pomegranate in less than a minute.


Serving Size: 1/2 cup | Servings Per Recipe: 12
Nutrition Per Serving: Protein 5.2g (7%), Dietary Fiber 4.2g (15%), Calcium 33.1mg (3%), Folate 32.9mcg (5%) , Omega-3 DHA 0mg (0%), Iron 1.9mg (7%). Percentages are based on the recommended daily value for pregnancy. 
Serving Size: 1 cup salad + 1 cup spinach | Servings Per Recipe: 6
Nutrition Per Serving: Protein 11.1g (15%), Dietary Fiber 9.2g (34%), Calcium 92.7mg (9%), Folate 65.7mcg (11%) , Omega-3 DHA 0mg (0%), Iron 4.7mg (17%). Percentages are based on the recommended daily value for pregnancy.