Spring Salad with Baby Spinach and Pomegranate
When the days start to stretch out, your plate deserves something bright and light. This spring salad pairs tender baby spinach and crisp vegetables with jewel-like pomegranate seeds that add a burst of fruitiness to every bite. A punchy blue cheese or hard mountain cheese brings a savoury protein hit, while a nutty walnut-oil dressing ties it all together. It's on the table in minutes and so varied it will never feel dull.
Ingredients
- 1 handful baby spinach
- 1 handful leafy salad greens
- 1 pepper, yellow or red
- 10 cm cucumber
- 2 tomatoes, small
- 1 tbsp nuts, e.g. sunflower seeds or walnuts
- 1-2 tbsp pomegranate seeds
- cress, a little
- cheese, to taste, e.g. mountain cheese or blue cheese, for extra protein
- dressing, to taste, e.g. a light oil-and-vinegar dressing with mustard and walnut oil, or an oil-free dressing
The ingredient amounts above scale with your choice. The value per serving stays the same, while the total in the pot grows with the number of servings.
All nutrition values side by side
| Nutrient | per serving (estimate) | Total for 1 Serving |
|---|---|---|
| Calories | 280 kcal | 280 kcal |
| Carbohydrates | 16 g | 16 g |
| Protein | 11 g | 11 g |
| Fat | 18 g | 18 g |
| Fibre | 5 g | 5 g |
| of which sugar | 9 g | 9 g |
How this is calculated
Target amount = ingredient amount × target servings ÷ base servings. The result is then rounded for kitchen use: from 100 g or ml to the nearest 5, between 1 and 99 to the nearest 1, pieces and spoons to half units, amounts below one unit to quarters, thirds or halves. Teaspoons and tablespoons also go down to an eighth, kilograms and litres stay finer.
Total = value per serving × target servings. The value per serving is unchanged, because ingredient amount and serving count change by the same factor.
Sources
- Regulation (EU) No 1169/2011 (FIC), Art. 32 and 33: nutrition values per 100 g or 100 ml, additionally allowed per portion.
- European Commission, Guidance document for competent authorities for the control of compliance with EU food law, setting of tolerances for nutrient values declared on a label, December 2012.
Nutrition values are estimates from the recipe record, not laboratory results. Even for checked labels the EU sets tolerances: for fat, protein and carbohydrates 20 percent in the range of 10 to 40 g per 100 g, and 2 g per 100 g below that. Home cooking varies more, because variety, size and cooking loss of the ingredients differ. Kitchen rounding also shifts the total slightly against the plain rule of three. Anyone who has to keep amounts exact for medical reasons, for example during a nutrition therapy prescribed by a doctor, should discuss them with a doctor or a registered dietitian. Your serving count is calculated in your browser only, it is neither stored nor transmitted.
Instructions
- Wash and trim the vegetables and salad leaves thoroughly. Cut the pepper, cucumber and tomatoes into bite-sized pieces.
- Arrange the baby spinach and salad leaves on a plate and scatter the chopped vegetables over the top.
- Add cress, pomegranate seeds, nuts and cheese to taste.
- Drizzle with a dressing of your choice, such as a light oil-and-vinegar dressing with mustard and walnut oil, and serve straight away.
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Nutrition facts per serving (estimate)
| Calories | 280 kcal |
|---|---|
| Carbohydrates | 16 g |
| Protein | 11 g |
| Fat | 18 g |
| Fibre | 5 g |
| of which sugar | 9 g |
Frequently asked questions
Can I leave out or swap the cheese in this salad?
Yes, the cheese is optional. It adds protein and savoury flavour, but you can swap it for other protein sources like roasted chickpeas or cottage cheese, or leave it out entirely.
Which dressing goes best with this spring salad?
A light oil-and-vinegar dressing with mustard and walnut oil works beautifully. If you'd like to keep things lighter, an oil-free dressing is a great option too.
How do I get the seeds out of a pomegranate?
The easiest way is to halve the pomegranate and hold each half cut-side down over a bowl. Tap the skin firmly with a wooden spoon until all the seeds fall out.
Is this salad suitable for a low-carb diet?
Yes, this salad is naturally low in carbs. Just choose a low-sugar dressing and it fits nicely into a low-carb way of eating.
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