Sunflower Seeds Pomegranate Salad
Fresh, crunchy, and full of flavor, this pomegranate salad combines sugar snap peas, crisp lettuce, and sunflower seeds, all tossed with a light homemade mustard dressing for a deliciously refreshing dish.
This crunchy, fresh, and flavorful pomegranate salad is a delightful mix of textures and tastes. Crisp sugar snap peas and chopped lettuce provide a refreshing base, while juicy pomegranate arils add bursts of sweetness. Sunflower seeds bring a satisfying crunch, and everything is perfectly tied together with a homemade dressing made from apple cider vinegar, honey, and mustard. It’s a simple yet vibrant salad that’s as beautiful as it is delicious. For another tasty option, try my Roasted Sweet Potato Salad, it’s equally satisfying and full of flavor!
Sunflower Seeds Pomegranate Salad Recipe
Texture: crunchy and fresh.
Taste: sweet and salty with mustard flavored dressing.
Simplicity: very easy, make homemade dressing, toss it with veggies and pomegranate arils.
Meal Type: luncheon, salad, brunch.
Ingredients Needed
- Sugar Snap Peas – sweet and crisp, they add a refreshing crunch and bright green color to the salad.
- Pomegranate Arils – juicy and slightly tart, they bring a burst of flavor and a touch of natural sweetness.
- Sunflower Seeds – add a nutty taste and crunchy texture, along with healthy fats and protein.
- Lettuce – light and crisp, it serves as the perfect base, balancing the sweetness of the pomegranate and the crunch of the other ingredients.
How to make Pomegranate Salad
- (Full recipe with ingredients below). Prepare all ingredients: chopped lettuce, sugar snap peas, pomegranate arils, sunflower seeds, mustard, oil, apple cider vinegar, honey, salt, and black pepper if needed.
- In a medium bowl, combine the lettuce, sugar snap peas, pomegranate arils, and sunflower seeds.
How to make Mustard Dressing
- Mustard – adds a tangy, slightly sharp flavor and helps blend the oil and vinegar into a smooth dressing.
- Olive oil – provides richness and a silky texture, balancing the acidity of the vinegar.
- Apple cider vinegar – adds a gentle tang and brightness, enhancing the overall flavor of the salad.
- Honey – brings natural sweetness that softens the mustard’s sharpness and balances the acidity.
- Salt – enhances all the flavors and ties the dressing together.
- Make the dressing in a jar: add mustard, oil, apple cider vinegar, honey, salt, and black pepper (optional). Shake or mix well, then drizzle over the salad.
Pomegranate Salad Tips
- You can chop the sugar snap peas into smaller pieces or leave them whole — either way works well, depending on your preference.
- Feel free to use any type of mustard for the dressing, such as yellow, Dijon, French, or your favorite variety — each will give the salad a slightly different flavor.
- To make the dressing, add all the ingredients to a small jar, close it tightly, and shake until well combined. Alternatively, you can whisk everything together in a small bowl until the dressing is smooth and blended.
Sunflower Seeds Salad FAQ’s
Pomegranate arils pair wonderfully with a wide variety of fruits and vegetables. They add a burst of sweetness and color to salads, grain bowls, and roasted vegetable dishes. Try combining them with greens like spinach or arugula, fruits such as apples, pears, or citrus, and even nuts or cheese for extra texture and flavor. Essentially, pomegranate arils can brighten up almost any salad or side dish.
Absolutely! If you prefer, you don’t have to make the honey mustard dressing from scratch. Simply use your favorite store-bought dressing from the fridge — whether it’s a vinaigrette, balsamic, or creamy dressing — and toss it with the salad for a quick and easy alternative.
You can use raw, roasted, unsalted, or salted sunflower seeds, all make a delicious addition to this salad. Roasted seeds add extra flavor, while raw seeds provide a milder taste and crunch. If you choose salted seeds, consider reducing or omitting the salt in the dressing to keep the salad balanced and not too salty.
Yes! Sunflower seeds add a satisfying crunch and a nutty flavor that complements the freshness of the greens and the sweetness of the pomegranate. If you prefer, you can also substitute them with pumpkin seeds, sliced almonds, walnuts, or any other nuts or seeds you like.
Other Pomegranate Recipes
- Pomegranate Cream Cheese and Crackers Appetizer
- Healthy Pomegranate Yogurt Pie
- Pomegranate Chocolate Pudding Dessert
- Be sure to check out the full Dinner Menu Ideas featuring this vibrant pomegranate salad — it’s packed with inspiration for your next meal!
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Sunflower Seeds Pomegranate Salad
Ingredients
- 2 cups lettuce chopped
- 3/4 cup pomegranate seeds
- 3/4 cup sugar snap peas
- 3 Tbsp. sunflower seeds
- 3 Tbsp. mustard
- 2 Tbsp. olive oil
- 1 1/2 Tbsp. apple cider vinegar
- 1 1/2 Tbsp. honey
- 1/8 tsp. salt
- 1/8 tsp. black pepper optional
Instructions
- In a large bowl, combine the lettuce, pomegranate seeds, sugar snap peas, and sunflower seeds. Set aside.2 cups lettuce, 3/4 cup pomegranate seeds, 3/4 cup sugar snap peas, 3 Tbsp. sunflower seeds
- Make the dressing in a jar: add mustard, oil, apple cider vinegar, honey, salt, and black pepper (optional). Shake or mix well in a small bowl.3 Tbsp. mustard, 2 Tbsp. olive oil, 1 1/2 Tbsp. apple cider vinegar, 1 1/2 Tbsp. honey, 1/8 tsp. salt, 1/8 tsp. black pepper
- Drizzle the dressing over the salad and gently toss to combine. Serve immediately.
Notes
- You can chop the sugar snap peas into smaller pieces or leave them whole — either way works well, depending on your preference.
- Feel free to use any type of mustard for the dressing, such as yellow, Dijon, French, or your favorite variety — each will give the salad a slightly different flavor.
- To make the dressing, add all the ingredients to a small jar, close it tightly, and shake until well combined. Alternatively, you can whisk everything together in a small bowl until the dressing is smooth and blended.
Nutrition
Update Notes: The post was originally published in December, 2014. It was updated with new tips in October, 2025.
mmm the pomegranate seeds look like little jewels. what a beautiful salad!
Thank you Anna!
I think the reason I DON’T have pomegranate much is because it’s hard to get at. But maybe for this salad..it would be worth it
Yes! You are totally right, I spend about 15 minutes to get all the seeds from 1 pomegranate. It is time-consuming.
What a gorgeous salad!! 🙂 I love how bright the Pom seeds look against the green lettuce!
Definitely nice combination of colors. Thank you Jocelyn:)