Fall Pomegranate-Apple Salad with Tofu Feta


There’s something about the crisp autumn air that bodes well with crisp greens, warm chunks of seasoned, golden-brown tofu and fresh pomegranate seeds. That’s why this fall salad ranks high on our recipe list this season! Plus, it’s festive, it’s comforting and it takes very little time to make. First time working with pomegranate? No problem. We’ve provided a simple guide to opening and de-seeding this festive fruit below.

Fall Pomegranate Salad with Tofu Feta | Vitacost.com/Blog

Fall Pomegranate Salad with Tofu Feta | Vitacost.com/Blog
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Fall Pomegranate-Apple Salad with Tofu Feta

Servings 4
Calories 214.59 kcal


Pomegranate-apple salad

  • 1 pomegranate, seeds only
  • 1 red apple, sliced thinly (pink lady preferred, but any sweet variety will work)
  • 1/4 large red onion, sliced thinly
  • 1 handful walnuts, soaked overnight, rinsed & drained
  • 3-4 large handfuls spring mix
  • 2 Tbsp. pomegranate balsamic or regular balsamic vinegar
  • Tofu feta, half the recipe

Tofu feta


  1. Preheat oven 400 degrees F.
  2. Remove tofu from packaging and cut into equal-sized cubes.

  3. Arrange tofu cubes, flat, on silicone-lined baking tray (or use parchment paper).
  4. Top tofu with nutritional yeast, coconut vinegar, lemon juice, oregano, basil, salt and pepper. Use hands to mix well until fully coated.
  5. Bake 25-30 minutes until tofu is slightly crispy, golden brown and soft on the inside. Use half the recipe for the salad.

  6. Meanwhile, chop off the top and bottom of the pomegranate (just a small section).

  7. Use sharp knife to go all around the pomegranate and score it into about 4-8 sections, lengthwise. Now, it will be easy to separate each section. Do so, and submerge them in large bowl, covered with water. You’ll find it’s easy to release the seeds from each section underwater, without making a big mess. The whole process should only take about 5-7 minutes.

  8. In bowl, toss greens, red onion, apple, pomegranate seeds, walnuts and half the tofu feta and serve.

Recipe Notes

Shop these ingredients at Vitacost.com. 

Nutrition Facts
Fall Pomegranate-Apple Salad with Tofu Feta
Amount Per Serving (1 g)
Calories 214.59 Calories from Fat 73
% Daily Value*
Fat 8.1g12%
Saturated Fat 0.92g5%
Sodium 658.32mg27%
Potassium 491.87mg14%
Carbohydrates 26.64g9%
Fiber 5.63g23%
Sugar 17.31g19%
Protein 12.05g24%
Vitamin A 41.58IU1%
Vitamin C 11.25mg14%
Calcium 73.85mg7%
Iron 2.6mg14%
* Percent Daily Values are based on a 2000 calorie diet.
Marina Yanay-Triner

Marina Yanay-Triner of Soul in the Raw is a high-raw vegan blogger, recipe creator, and health coach. Marina went vegan over 6 years ago as a result of her mother’s healing story from a cruel and painful bladder disease, and was able to heal her own extreme PMS symptoms, broken digestion, and grow a new connection with her own body. Marina creates recipes for busy people that are easy, quick, simple and satisfying. Her food is unprocessed, oil-free, and packed with flavor! She is the author of an online course called “The Effortlessly Flavorful Vegan Kitchen”. You can download Marina’s 2-week, whole food plant-based meal plan and grocery list at www.soulintheraw.com/whole-food-plant-based-vegan-meal-plan-grocery-list.