Pomegranate & White Bean Salad with Toasted Pumpkin Seeds
FOLATE-RICH | IRON-RICH | PROTEIN-RICH | FIBER-RICH | GLUTEN-FREE | DAIRY-FREE
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)
- 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.
- Fluff millet with a fork. Add beans, parsley, mint, pomegranate seeds, and pumpkin seeds. Gently toss.
- 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.
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.
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.