This Orange, Spinach and Pomegranate Salad is vibrantly-coloured and flavour-filled. It not only looks beautiful it tastes fantastic. It has the bright tang of citrus, the fresh flavour of mint, the savoury contrast of red onion and the textural contrast of pomegranate seeds (arils). These beautiful ingredients sit on a bed of bright green, nutritious baby spinach.
The salad is an ideal accompaniment to many main courses or deliciously refreshing as a light lunch. Furthermore, it is ideal for people with specific dietary requirements, being gluten-free, dairy-free and vegan. This vibrantly coloured salad will brighten dull, wintery days.
I use these ingredients for the Orange, Spinach and Pomegranate Salad :
Baby Spinach:
This is a type of flat-leaf spinach which has been harvested when the leaves are small. It is a tender, mild-flavoured, leafy green. Serve it raw in salads or add it at the last moment to soup, risotto, pasta or stews.
When selecting baby spinach, choose fresh-looking, bright green leaves. Avoid yellowing leaves.
Baby spinach is high in Vitamins A, C and iron.
Oranges:
For this salad I have used navel oranges; they are seedless, sweet, juicy, winter oranges.
Oranges are rich in Vitamins C and A, a good source of dietary fibre, health-benefiting antioxidants, and potassium.
Red onion:
Red onions, sometimes called Spanish onions or Purple onions, have a mild, sweet flavour making them ideal to use in salads. In addition, their white flesh, tinged red, adds great colour.
Onions are nutrient dense, containing generous quantities of Vitamin C, B-group vitamins, potassium and anti-oxidants.
Pomegranate arils (seeds):
Pomegranate arils are a valuable addition to many dishes. Not only do they add vibrant colour but they are also full of valuable nutrients. They are rich in Vitamin C, dietary fibre, folate and potassium along with a good supply of anti-oxidants and anti-inflammatory properties.
When purchasing pomegranates select those that are heavy for their size; they will be the juiciest. The ripest pomegranates aren’t perfectly round, they are slightly angular. Whilst the colour of pomegranates does vary, this is mostly due to the different varieties. Avoid those that have wrinkled skin; the skin should be smooth and firm.
Mint:
Add bright flavour to this salad by adding Mint. Mint is an aromatic herb and a favourite of many gardeners as it is so easy to grow. Due to its enthusiasm, I recommend that you grow it in a container. When planted in the garden it has a tendency to take over.
It is very versatile, being suitable to use in sweet or savoury dishes, in baked goods or drinks.
Mint contains Vitamin A, folate, iron and manganese, although these are not significant as generally, we consume mint in very small quantities.
I use these ingredients to make the dressing for the Orange, Spinach and Pomegranate Salad :
Extra virgin olive oil:
Extra virgin olive oil is the highest quality olive oil available. It is at the heart of the Mediterranean Diet and is an excellent source of health-benefiting antioxidants and healthy fats.
White wine vinegar:
As the name implies, this is vinegar which has been made from white wine. It is less acidic than white distilled vinegar, making it ideal to use in salad dressings.
Maple syrup:
I use maple syrup to slightly sweeten the dressing. Avoid maple –flavoured syrup.
This is how I make my Orange, Spinach and Pomegranate Salad :
To begin, I slice the red onion and soak the slices in ice-old water to increase their crispness and mellow the flavour. After about 15 minutes, I drain them well and pat dry with a paper towel. Meanwhile, I wash and dry the baby spinach leaves and arrange them on a serving platter. I remove the peel from the oranges and slice them. Then, I arrange the orange slices on the spinach and top the orange slices with red onion slices and mint leaves. A sprinkle of ruby-red jewels adds further beauty to this already gorgeous salad. Finally, I drizzle the dressing over the salad.
More suggestions for these ingredients:
Pomegranate is used in these recipes:
- Quinoa, Mandarin and Spinach Salad
- Turmeric Roasted Cauliflower Salad
- The Best Baba Ganoush
- Easy Hummus
Fresh Mint Leaves are used in these recipes:
You can find more recipes using Oranges here:
When it comes to serving:
The salad ingredients and dressing can be prepared ahead of time. However, for the freshest flavours and textures, I assemble the salad just before serving. The salad is an ideal accompaniment to meat, poultry or fish main courses. Alternatively, it is ideal as a light, nutritious lunch. The addition of chickpeas or nuts would provide some protein.
This lovely salad is a delight to the senses. Our appetites are immediately stimulated by the beautiful colours. This salad is also delicious with a combination of flavours that work beautifully together.
Please let me know in the comments below if you make the salad.
Alex xx
Orange, Spinach and Pomegranate Salad
Recipe Measurements:
For accuracy, when weights are provided, we recommend weighing your ingredients. This will produce the best results.
Ingredients
- ½ red onion medium-sized
- 2 cups baby spinach leaves loosely packed *
- 4 navel oranges *
- ½ pomegranate arils (seeds) removed *
- â…› cup small mint leaves
- sea salt and freshly ground black pepper to taste
Dressing:
- 1 tablespoon olive oil extra virgin
- 1 teaspoon white wine vinegar
- 1 teaspoon maple syrup *
Instructions
- Cut the onion into thin, half-moon slices and place into a bowl of iced water*.
- Wash and thoroughly dry the baby spinach leaves. I remove the stems of the spinach leaves but this is optional. Arrange the spinach on a large serving platter.
- Cut off each end of the oranges with a sharp knife. Sit the flat end of an orange on a chopping board and carefully run the knife down the orange and remove the peel and any of the white pith which may still be attached. Cut across the oranges into ½ cm/ ¼“ slices.
- Place the orange slices on the spinach, including any juice they may have released.Drain the onion slices and dry them thoroughly. Add them to the sliced orange.       Sprinkle the pomegranate arils over the orange slices and add the mint leaves.
- For the dressing, mix all the ingredients together and drizzle over the salad just before serving*.
- Add some sea salt flakes and freshly ground black pepper to the salad and
serve.
Notes
Nutrition Estimate:
Nutritional Disclaimer:
The nutritional information is an estimate only, and is derived from online calculators. For accurate results, we recommend calculating the nutritional information based on the ingredients and brands you use.
Hannah Marie
I love everything about this. I think it’s a perfect combination of flavors.
Alexandra
Thank you so much Hannah, I think the flavours work very well together. 🙂
Jackline
All the ingredients you used here are my favorite, thanks for sharing such a delicious recipe..!
Alexandra
I am so pleased that you like the recipe. It is one of my favourite salads, so full of colour and flavour. 🙂
Jacqueline Debono
This is such a pretty salad! I love the addition of mint and pomegranate. I actually have my own pomegranate tree, so will add this to my list of recipes for when my pomegranates are in season!
Alexandra
Jacqueline, how lovely it would be to have your own pomegranate tree. There are so many ways in which to enjoy them and I am so pleased that you will try them in this salad. 🙂
Tisha
Your presentation is impeccable! This salad sounds so good and so perfect for a hot day!
Alexandra
Thank you so much for the lovely comment Tisha. Please let me know if you make the salad. 🙂
Heidy L. McCallum
This looks great! We make a Sicilian Orange Salad for the Holidays and my family goes nuts over it— I can see them totally loving this salad just as well. I’m super excited to make your version and test it out. It looks incredible!
Alexandra
I am so pleased that you like it Heidy. I do hope that you and your family enjoy this salad. 🙂
Andrea
I love the flavors and colors in this salad! Fresh mint adds such great taste to dishes.
Alexandra
Thank you Andrea, I am delighted that you like the salad. 🙂
Alexandra
Thank you so much for the lovely words Pati, I really do appreciate them. x 🙂
Arun Dahiya
This looks so delicious and refreshing. I am trying to follow high antioxidant diet to deal with my chronic fatigue. This fits well for it. I am making it tommorow. Thank you.
Alexandra
Arun, I am so pleased that this salad will be suitable for your diet. Good luck. 🙂
CANDACE HAMPTON
What a colorful salad! I always have salad for lunch and it can get boring. I like trying new recipes. I’m intrigued by the mint flavor! I’ve never had it on my salad, so that’s next.
Alexandra
I do hope that you enjoy the salad Candace; the flavours are bright and fresh. 🙂
annie@ciaochowbambina
Loving this classic flavor combination! Such a beautiful salad….we eat with our eyes first! I’m already full! 😉
Alexandra
I love your comment Annie, thank you. 🙂 🙂
Matt - Total Feasts
What a fresh looking salad. As a Canadian I love that you have used maple syrup! I bet this would be delicious at brunch. I wonder how it would taste with clementines?
Alexandra
Hi Matt, the salad would be lovely with clementines. Let me know if you try it. 🙂
Bindu Thomas
So colorful, and I can just imagine the flavor. I’m sure the spinach would be left behind in the plate though, in my home. lol
Alexandra
Bindu, if you’re not fond of spinach you could try rocket/arugula or a variety of lettuce that you enjoy. 🙂
Alice
So delicious.
Beautiful flavours – the fruit complements the spinach so nicely. Yummy!
Alexandra
I am delighted that you enjoyed the salad Alice, thank you for letting me know. 🙂
Emmy
The most beautiful salad in looks and taste!
Alexandra
Thank you for the lovely feedback Emmy. 🙂
Brian
Added some grilled chicken on the side tonight, and with this beautiful salad to accompany it, I had a truly delicious meal.
Alexandra
The combination sounds delicious Brian, thank you for letting me know. 🙂
Laura
This is the prettiest thing I have seen all day. It looks delicious x
Laura
Alexandra
Thank you for the lovely comment Laura. 🙂