by Throughout history, pomegranates have meant different things to different people. For the ancient Romans, they were a symbol of fertility. For the ancient Greeks, they symbolized death, thanks to their association with Hades, the god of the underworld. On Yalda Night, a festival in Iran that takes place on the longest, darkest night of the year, pomegranates are eaten to celebrate the lighter days on the horizon.
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But, of course, pomegranates are also enjoyed around the world for their sweet, tart, slightly acidic taste and nutritional benefits. According to Skyquest, the pomegranate market was valued at more than $248 million in 2023, and the popularity of the fruit is increasing. By 2033, the market research firm predicts that the market could surpass $338 million. Most pomegranates are grown in Iran, but India and China are also major producers of the fruit.
According to Skyquest, one of the main reasons why the market is growing is because of the increasing demand for processed pomegranate products, such as juice and powder. Although these formats are nutritious, it’s hard to beat fresh fruit. Here’s why we should all be embracing pomegranate in its original, unprocessed form, along with some delicious plant-based recipe inspiration too.
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What are the benefits of eating pomegranate?
Pomegranates have a round, reddish exterior, similar in size to oranges. Inside, they contain hundreds of edible seeds called arils. These seeds are usually the part of the fruit that is sprinkled on salads, curries, puddings, and more.
Pomegranate seeds are extremely nutritious. They contain fiber, which is essential to support gut and digestive health, as well as protein, vitamin C, and important minerals such as folate, magnesium, phosphorus, and potassium.
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In addition, they also contain antioxidants, which are powerful plant compounds that help protect the body’s cells from harmful free radical damage and reduce chronic inflammation. Over time, cell damage and inflammation can increase the risk of disease, including heart disease and cancer.
One type of antioxidant in pomegranate, called ellagitannins, is particularly beneficial for brain health. “Several studies have found that ellagitannins may help protect the brain against Alzheimer’s and Parkinson’s disease by reducing oxidative damage and increasing the survival of brain cells,” reports Health Line.
Is it better to eat a pomegranate or drink the juice?
Pomegranate juice is one of the most popular ways to consume pomegranate, and research suggests that it is beneficial for health. It is still antioxidants, for example, as well as vitamin C and folic acid.
However, drinking pomegranate juice will not help you increase your fiber intake. This is because this particular nutrient is only available in whole pomegranate seeds.
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Research suggests that most of us need to increase our fiber intake. In fact, 95 percent of Americans are not meeting the recommended daily intake of 30 grams per day. Eating more fresh pomegranates is a great way to help you increase your fiber, as one fruit contains no more than 11 grams of the nutrient.
“Fiber is important for keeping us regular as most of us know, but it’s also the foundation for a healthy gut,” Nichole Dandrea-Russert, MS, RDN, and author The Fiber EffectVegNews previously said. “A healthy gut results in less acute and chronic inflammation, both in the gut and throughout the body.”
Vegan recipes with pomegranate
These recipes will help you get all the remarkable nutritional benefits that pomegranate has to offer, but the best part is that they are also delicious. Pomegranate has a natural sweetness that complements a range of dishes perfectly. They are slightly tart, juicy, and delightfully crunchy, too.
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1 Guacamole Leveled With Pomegranate and Cacao
Juicy pomegranate seeds, fresh cilantro, olive oil, zesty lime juice, and bitter cacao complement this creamy guacamole dip perfectly. Enjoy it on toast, with tacos, or just scoop it straight from the bowl, we’re not judging.
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Ryan Shepard
2 Vegan Pomegranate Stuffing With Lemon Cashew Cream Sauce
Whether you’re gearing up for the holiday season or just have a craving for stuffing, you’ll want to stock up on this delicious, flavor-packed recipe from The Vegan Rhino. After you try it once, you’ll want to pair your filling with a zesty, creamy lemon sauce and juicy pomegranate seeds every time.
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Celine Steen
3 Vegan Pomegranate Pomegranate Breakfast Rice Pudding
Rice pudding is a great way to use up any leftover rice you may have in the fridge. Pair it with agave nectar, chopped strawberries, fresh pineapple, and pomegranate seeds for a dessert or breakfast recipe you’ll want to make again.
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4 Vegan Indian Surti Sev Khamani (Chana Dal Crushed) With Green Garlic Chutney
This delicious vegan recipe is a delicious twist on one of India’s most popular street foods. It’s packed with fresh flavor thanks to the combination of sweet, juicy pomegranate seeds and savory green garlic slaw. Serve with crunchy noodles, lime, and chopped cilantro for a delicious midweek lunch or dinner.
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Natalie Norman
5 Easy vegan pomegranate salad
Made with a simple combination of pomegranate, zucchini, fresh cilantro, diced apple, and cherry tomatoes, this rich salad is packed with nutrition and flavor. It’s a great holiday appetizer, but you can enjoy it anytime you want an easy, nutritious lunch.
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Amy Angelo
6 Roasted Turmeric Cauliflower With Cilantro and Mint
If you haven’t tried the flavor combination of cilantro, mint, chili, and pomegranate before, after you eat this cauliflower side dish, it will become your new favorite. This dish is best served with a topping of pine nuts for extra crunch (and protein).
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Erin Scott
7 Vegan Curried Cauliflower With Muhammara
Roasted cauliflower, Madras curry powder, and pomegranate seeds pair beautifully with muhammara, a savory Middle Eastern dip made with roasted red peppers, walnuts, and olive oil. Enjoy with plenty of crusty bread for a filling midweek meal full of flavour.
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Charlotte is a VegNews editor and writer based in sunny Southsea on the south coast of England.
