Easy Raw Kale Salad with Pomegranate and Black Beans

I love, love, love this easy kale salad. I love the texture the sunflower and pomegranate seeds add to it. I love the substance from the black beans. I love that it is very nutritious and guilt free. I've made it four times now; for myself, my omnivore household and for a potluck. Each time it has been a hit. With the couscous and black beans,it can stand alone as a complete meal or a side.

raw kale salad with pomegranate seeds and black beans

Raw Kale Salad with Pomegranate Seeds, Couscous and Black Beans - and a few decorative mango chunks

This showed up as a recipe in my CSA box, chelseasmessyapron.com is credited as the source. The original called for mango, which also works great, but since we are in pomegranate season now, I use pomegranate seeds instead so that it is more of a localvore dish.

Secrets to preparing raw kale

When I first made the transition to a plant based diet, I had no clue on how to work with raw kale. Like a lot of people I found it tough and bitter, and so I would only cook it. Turns out there are a few tricks to preparing raw kale that turns it into a great leafy green for your salads. They are:

  1. Strip the leaves off the stems - the stems are very tough and not good for a salad
  2. Chop or tear the kale into small bite size pieces, small strips work well too
  3. Massage the kale with your hands and an acidic liquid - I usually use lemon juice

You'll be surprised how these steps transform kale into something very edible and tasty. If you still need some help, below is a YouTube video that explains how to prepare raw kale.

An easy way to peel a pomegranate

A pomegranate is a another food that can be a challenge to cut and de-seed your first time. They are also messy. It got a lot easier once I knew to do the peeling in a bowl of water. If you have kids in the household, you can recruit them to do the peeling as it's fun and great for little nimble fingers. Here's how I do it:

  1. Cut the top of the pomegranate off and discard
  2. Locate the ridges and make cuts along those ridges where you are just cutting the skin of the fruit and not into the seeds. Don't worry if you don't see the ridges, just make several vertical cuts from top to bottom.
  3. Fill up a large bowl of water and put the pomegranate into the bowl
  4. while submerged, peel and separate the seeds from the chaff. The seeds will settle at the bottom while the chaff will float to the top, making for easy disposal.
  5. Strain the water from the seeds

Pomegranate season in the northern hemisphere runs from September to February and uncut pomegranates will keep up to a month.

Raw Kale Salad with Pomegranate Seeds, Couscous and Black Beans - Recipe

Here's the recipe:

For the salad:

  • 5 cups of packed kale with stems removed
  • 1/3 cup of dry couscous
  • Pomegranate seeds from a small pomegranate
  • 1 can of rinsed black beans
  • 1/4 cup of sunflower seeds

For the dressing:

  • 3 tablespoons of olive oil
  • juice from 1 lemon (about a 1/4 of a cup>
  • 1 1/2 tablespoons apple cider
  • 2 teaspoons agave syrup
  • salt and pepper to taste


  1. Chop or tear kale in bite sized pieces.
  2. Prepare couscous according to package, I usually add a teaspoon of olive oil.
  3. Peel a pomegranate as described above. If the pomegranate is large, reserve about a third of the seeds for a separate snack.
  4. Combine dressing ingredients and then pour about 1/4 of it over the kale and massage it into the kale
  5. Massage until kale is thoroughly coated and mix in the rest of the dressing
  6. Stir in the black beans, the prepared couscous, sunflower seeds and pomegranate seeds
  7. Optionally garnish with a few small chunks of mango

You can serve this right away, or it will keep in the refrigerator for a few hours. Enjoy!

Posted in Articles


About B-12


Vegan Online Resources

https://s3-us-west-1.amazonaws.com/theveganbeaconvideos/direct/P2-vegan-online-resources.mp4 Recipes Search our recipes via the tag cloud or

Letting go of Cheese

https://s3-us-west-1.amazonaws.com/theveganbeaconvideos/direct/P2-Letting-go-of-cheese.mp4 Kick your dairy habit Along with wheat, dairy is

Let’s go shopping

https://s3-us-west-1.amazonaws.com/theveganbeaconvideos/direct/P2x-lets-go-shopping.mp4 Next Steps Make a list of the ingredients you’ll

How do you get your protein?


What’s for Breakfast?

https://s3-us-west-1.amazonaws.com/theveganbeaconvideos/direct/P2x-Whats-for-Breakfast.mp4 Grab and Go Green Smoothies To make a green

Your Vegan Plate

https://s3-us-west-1.amazonaws.com/theveganbeaconvideos/direct/P2-Your-Vegan-Plate-2.mp4 You can build simple satisfying vegan meals by following

Dressed Up Old Fashioned Rolled Oats

Not only is this the basic recipe for making stovetop oats

Steel Cut Oats in the Crockpot

Steel Cut Oats are the least processed forms of oatmeal

Easy Basil Salsa

Serve with rice or corn tortilla chips for a gluten

Easy Raw Kale Salad with Pomegranate and Black Beans

I love, love, love this easy kale salad. I love

Tofu Scrambler

Eggs are sometimes a vegan’s last attachment to an omnivorous

Picadillo Anyone?

Picadillo; a Cuban-inspired hash, is suitable for meal any time

Gluten Free Vegan Brownies

Brownies are often thought of as a gluten-infused decadent dessert;

Crowd Pleaser Sweet Potato Curry

This recipe has evolved from a Thai curry, but I believe that

The Green Cherry Banana Bomb Smoothie

Frozen fruit and coconut milk make this an extra creamy

Keeping Your Veggies Crisp

Nothing beats fresh veggies from the farmers market. But sometimes

Hot Tamale Bean Pie

My family thinks I’m crazy that I don’t like corn

Mediterranean Crock Pot Penne

The flavors and distinct look of this dish make it

Sunday Black Bean Pita Sandwich

This recipe was inspired by a cooking class by Psalm

What do Vegans Eat?

What do Vegans Eat? Here’s an introduction to the Vegan

Getting Started

So what is a vegan diet anyway? And how do

Baked Tempeh Meatballs

Tempeh is a great alternative to ground meat and will

Simple Grilled Fennel

Fennel has a very distinct licorice flavor that mellows quite

Grilled Eggplant with Fresh Herbs

Fresh herbs are best with this recipe, but if you

Healthy Macaroni Salad

Sure you can make a Macaroni Salad with Vegenaise and

Adzuki Beans Western Style

Adzuki beans are traditionally used as a filling in Asian

Tofu Tahini Noodles

This recipe will work with a variety of vegetables, but

Coming Soon

We are working on this site – launching soon! Get

Roasted Vegetable Surprise

Meat Lovers have their seared meat, Vegans have roasted vegetables

Cauliflower with Cashew Cream Sauce

Another recipe with a yummy cashew cream sauce that works

Healthy Quinoa Porridge Breakfast

I developed this breakfast recipe for vegans who avoid bread

Phat Fried Tofu

Whoever said tofu is bland hasn’t had our Phat Fried

Creamy Squash Al Dente

If you are missing the cheesy pasta dishes you used

Lima Bean and Split Pea Consommé

Ingredients: 7 cups water 2 cups onion, diced 1 1/2

Cauliflower Rice with Pine Nuts

Ingredients: 4-6  cups water 1 tablespoon olive oil 1 medium

Ravoli and Veggie Surprise

Rising Moon Pasta can be found at Whole Foods and

Spinach Packed Tomato Bowls

Ingredients: 1 (10 ounce) package frozen spinach 4 large firm tomatoes

Sinfully Delicious Fruit Dip

Feeling like you haven’t eaten enough fruit lately?  Try this

Simple Pasta with Onion Sauce

To add extra vegetables to this recipe, toss in cubed

Silly Summer Soup

Ingredients: 1-2 tablespoons olive oil 1 large onion, chopped fine

Extraordinary Mushroom Spread

Ingredients: 4 large Portobello Mushrooms 1 tablespoon unsalted vegan margarine

Fruit and Rice Warm Me Up

If you have fresh non citrus fruit on hand, for

Delectable Italian Pasta Sauce

With a little work you can have a yummy homemade

Corn Dumpling Soup

Many people believe that you need suet (beef or mutton

Glass Jar Granola

I love having healthy vegan food already prepared so I

Apple Banana Single Sandwich

Here’s a much healthier alternative to the banana and mayonnaise

Roasted Veggie Medley and Bean Soup

I usually soak my beans overnight, but if you forget,

A Little Fruity Nut Salad

Ingredients: 2 apples, peeled, cored and diced 2 ripe pears,

Cranberry Salad with Toasted Pecans

I often have this with a simple vinaigrette which lets

Citrus Salad Dressing

A refreshing non dairy alternative to dressing your salad. Ingredients:

A New Take on Potato Au Gratin

For extra crunch and protein, sometimes I top with slivered

Apricot Breakfast Bread

If you don’t have corn flakes on hand, try using

Best Ever Red Salad

Ingredients: 2 large red tomatoes cut in chunks 1 medium

Eggplant Smothered Pasta

Ingredients: 1 package pasta, any kind 1 eggplant, peeled and

Fresh Fruit Extravaganza

For a lower fat alternative, try sprinkling some lemon on

The Un-Mama’s Rice Pudding

Ingredients: 1/2 cup onion, chopped 1 garlic clove, chopped 2

Buckwheat Noodles and Mushrooms

Buckwheat Noodles are also known as soba noodles.  Buckwheat noodles are

Squash Smothered Potatoes

Here’s a creative vegan way to serve butternut squash which

Steamed Wild Rice and Asparagus

Great dish to bring to a potluck Ingredients: 2 tablespoon

Stuffed Chestnut Apples

Don’t be afraid to add extra cinnamon when making this

Warm Up All Over Stew

Ingredients: 2 tablespoons canola oil 2 large onions, chopped 6

Veggie Chowder Supreme

Nothing is as warming as soup, make enough so you

Tofu Joe’s

You’ll enjoy this vegan alternative to the classic Sloppy Joe’s.

Summer Veggie Grilled Sub

A summer vegan favorite is grilled veggies.  Here’s a recipe

Roasted Fennel and Leeks with Potatoes

When roasted, a fennel bulb develops a unique sweet flavor

Black Bean Tacos with Pickled Cabbage

This is a simple yet tasty and filling meal with

Greek Style Chickpea Soup

This is an example of a hearty Greek dish that


A classic Italian dish that works great as an appetizer

Nutty Vegan Banana Bread

This recipe is an example of using ground flax seed

Raw Pumpkin Cheesecake

Now you can eat your cheesecake and feel good about

Vegan Sugar Cookie Cutouts with Icing

Sugar cookies are a favorite holiday treat, but you can

Vegan Chili

Prepare this vegan chili in a small batch for a

Portobello Sandwich on Whole Wheat Ciabatta

Portobello mushrooms may be the new meatless meat. They’re thick,

Rainbow Quinoa Salad

Quinoa is a super seed that fluffs up a lot

Chia Seed Breakfast Pudding with Berries

Chia seeds are rich in essential Omega-3 fatty acids and

Mighty Kale Salad

Kale is one of the most nutrient-rich foods on the

Vegan Breakfast Sausage

Eat these vegan breakfast sausages on their own, with a

css.phpCopyright 2014 TheVeganBeacon.com