A refreshing side salad, great for quick meal prep. This persimmon-pomegranate-tomato salad with mint is so delicious you’ll want to make it over and over again. Vegan, No Dairy, Whole 30.
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After harvesting the Fuyu Persimmons from my cousin’s tree last month, I was rewarded with boxes full of the orange beauties. I’ve been devouring them in salads, topping yogurt and oatmeal, eating them as-is, and even drying them. When I ran out earlier this week I checked online grocery shopping and didn’t find any fuyus available. The harvest is over. Thankfully I still have some dried, but it’s not quite the same. For those who are able to still get Fuyus, I thought I’d share my very favorite recipe this season. It’s a simple chopped salad and it’s so delicious! Plus, it’s so easy to make and it stores well, making it great for meal prep. Now, on to the good stuff…
TIPS FOR MAKING PERSIMMON-POMEGRANATE-TOMATO SALAD WITH MINT
Prep the Pomegranate. Using a paring knife open the pomegranate by first slicing a surface (very thin) cut all around the pomegranate, then rotate the fruit and do similar cut, creating an X at either end of the pomegranate. Now, using two hands, pull the fruit apart. The pomegranate should open easily. Remove the arils with your fingers. Or for a quick method, hold the fruit above a large bowl and whack the skin side of the pomegranate with a wooden spoon until all the fruit is in the bowl. Pick out any yellow parts as they are bitter.
Fuyus should be Firm. Use ripe, but firm fuyu persimmons, they should be hard like an apple, not soft like a tomato. Also, be sure that you get the fuyu variety, not hachiya.
Chop Size. This salad is best when all the ingredients are chopped approximately the same size. Use the pomegranate arils as your guide and chop the tomatoes and persimmons to that size.
Chop Mint. I chop the fresh mint in fine ribbons (just slices). I like to use both dried and fresh mint, but if you don’t have one or the other, just use what you have on hand. If using dried, cut the amount of fresh mint in a 1/3. If using fresh mint, tripple the amount for dried mint as dried herbs are much more powerful.
Combine All Ingredients.
Use Good Olive Oil. The quality of your olive oil matters especially when used as a finishing oil in a simple ingredient list. I find that every variety from Garcia De La Cruz in Spain is delicious and I highly recommend their oils.
Add Oil & Vinegar. I generally use the zest, but start with just a ¼ of the lemon, and add more if necessary. Squeeze the juice from the entire lemon. Add 2 Tablespoons oil.
Add Salt to Taste. Start with 1/4 tsp of salt, then season to taste.
Substitutes. I’ve made this salad with parsley instead of mint, and swapped lemon for balsamic. It’s a versatile salad so play around with it. Let me know how it goes in the comments 🙂
Storage. Store in an airtight container in the refrigerator for up to 5 days. You may need to brighten it with a little more vinegar, but otherwise, it makes an excellent left-over meal.
HEALTH TALK
Please take my advice like you do from a friend, not your doctor. I am not a doctor, dietitian or nutritionist. I have a passion for health and cooking. Moreover, I hope to bring you information that will help you live a health-filled life.
Firstly, Full of fiber and vitamins, fuyu persimmons are a nutritious addition to any meal. High in the powerful antioxidant, beta-carotene, Fuyu persimmons are also a great source of vitamin A (55% Daily Value in one serving) and C (21%), making them a great choice for immune support and reducing the risk of chronic diseases. Persimmons are known for their diuretic effects, are recommended for people suffering from liver issues, and may even aid in minimizing the signs of premature aging.
In addition, Tomatoes are a true super-food, full of vitamin C, fiber, antioxidants, and potassium. They also contain the plant compound, lycopene, which has been linked to the prevention of prostate cancer, as well as better eye health.
Furthermore, Pomegranates are high in immune-boosting vitamin C and antioxidants. They may have cancer fighting properties, and have been shown to reduce inflammation, helping to fight a variety of diseases. And butternut squash is an excellent source of fiber and vitamin A. For additional reading on the health benefits of pomegranates, persimmon, and tomatoes check out the resources at the bottom of this post.
Print
Persimmon-Pomegranate-Tomato Salad with Mint
- Prep Time: 15 min
- Total Time: 15 minutes
- Yield: 4–6 servings 1x
- Category: Salads
- Method: Mixing Bowl
- Cuisine: American
- Diet: Vegan
Description
This refreshing persimmon-pomegranate-tomato salad with mint is great for quick meal prep. Vegan, Dairy Free, Raw, Whole 30.
Ingredients
- 1 Pomegranate, arils removed
- 3 Fuyu Persimmons, chopped small -do not substitute with Hachiya persimmons
- 3 Vine ripe tomatoes, chopped small
- 1 1/2 tspn dried mint
- 10 fresh mint leaves, finely sliced
- 1 1/2 tsp balsamic vinegar
- 1 1/2 tsp olive oil
- 1/4 tsp salt
Instructions
- Prep the Pomegranate. Using a paring knife open the pomegranate by first slicing a surface (very thin) cut all around the pomegranate, then rotate the fruit and do similar cut, creating an X at either end of the pomegranate. Now, using two hands, pull the fruit apart. The pomegranate should open easily. Remove the arils with your fingers. Or for a quick method, hold the fruit above a large bowl and whack the skin side of the pomegranate with a wooden spoon until all the fruit is in the bowl. Pick out any yellow parts as they are bitter.
- Chop Tomatoes and Persimmons. This salad is best when all the ingredients are chopped approximately the same size. Use the pomegranate arils as your guide and chop the tomatoes and persimmons to that size.
- Chop Mint. I chop the fresh mint in fine ribbons (just slices). I like to use both dried and fresh mint, but if you don’t have one or the other, just use what you have on hand. If using dried, cut the amount of fresh mint in a 1/3. If using fresh mint, triple the amount for dried mint as dried herbs are much more powerful.
- Combine All Ingredients.
- Add Oil & Vinegar. I generally use the zest, but start with just a ¼ of the lemon, and add more if necessary. Squeeze the juice from the entire lemon. Add 2 Tablespoons oil.
- Add Salt to Taste. Start with 1/4 tsp of salt, then season to taste.
Notes
Fuyus should be Firm. Use ripe, but firm fuyu persimmons, they should be hard like an apple, not soft like a tomato.
Use Good Olive Oil. The quality of your olive oil matters especially when used as a finishing oil in a simple ingredient list. I find that every variety from Garcia De La Cruz in Spain is delicious and I highly recommend their oils.
Substitutes. I’ve made this salad with parsley instead of mint, and swapped lemon for balsamic. It’s a pretty versatile salad so play around with it and let me know how it goes in the comments 🙂
Keywords: vegan, salad, pomegranate, persimmon, tomato, mint, side salad,
Want to learn more about the health benefits of the ingredients in this salad? Check out these great sources:
Kitchen Starts, Fuyu Persimmons
Healthline, Tomatoes 101: Nutrition Facts and Health Benefits
WebMD, Pomegranate
