Twelve Superfoods Salad
There’s so much healthiness going on in this salad that I think of it as a miracle worker.
What’s a superfood? If you consult Google you’ll have plenty of information to choose from. I like to think of superfoods as nutrient-dense foods that help our bodies function optimally.
I pulled some frequently mentioned superfoods from lists like this and this and worked 12 of my favorites into the salad: kale, blueberries, grapes, dried cherries, quinoa, sunflower seeds, walnuts, edamame, oranges (orange juice), olive oil, garlic, and Greek yogurt. The dressing is light, zippy, slightly creamy, and made with the final four ingredients listed.
You could easily bump this up to a fifteen+ superfoods salad by adding broccoli, cauliflower, shitake mushrooms, flaxseeds, beans, salmon, and more. When it comes to salads, I love the ‘kitchen sink’ approach. The more the merrier when it comes to flavor, texture, and variety. If you don’t have all twelve ingredients on hand, use what you have and mix and match with other ingredients because this is a very flexible recipe.
I love the fresh blueberries and sweet juicy grapes with kale which is more bitter. There’s chewy and tart dried cherries, crunchy sunflower seeds and walnuts, and the quinoa and edamame add protein and a satisfying heartiness. The cheese adds a savory element and balances the sweet fruit. We loved this salad and it reminds me of something you’d find at the Whole Foods salad bar but homemade is even better.
Twelve Superfoods Salad
There's so much healthiness going on in this salad that I like to think of it as a miracle worker. I worked 12 of my favorite superfoods into the salad: kale, blueberries, grapes, dried cherries, quinoa, sunflower seeds, walnuts, edamame, oranges (orange juice), olive oil, garlic, and Greek yogurt. The dressing is light, zippy, slightly creamy, and is made with the final four ingredients listed. I love 'kitchen sink' salads. The more the merrier when it comes to flavor, texture, and variety. I love the fresh blueberries and sweet juicy grapes with kale which is more bitter. There's chewy and tart dried cherries, crunchy sunflower seeds and walnuts, and the quinoa and edamame add protein and a satisfying heartiness. The cheese adds a savory element and balances the sweet fruit.
Yield: serves 2 generously or 4 modestly
Prep Time: 10 minutes
Cook Time: about 15 minutes
Total Time: about 25 minutes
- 1/2 cup dry quinoa, cooked according to package directions
- 1/2 cup frozen edamame, cooked according to package directions
- 1/2 bunch curly kale (about 4 to 5 cups), chopped or torn into bite-sized pieces with thick ribs removed
- 1/2 cup fresh blueberries
- 1/2 cup red grapes, halved
- 1/2 cup dried cherries, chopped if necessary (dried cranberries may be substituted)
- 1/3 cup feta, goat, or parmesan cheese, crumbled or shredded
- 1/4 cup sunflower seeds (I used unsalted)
- 1/4 cup walnuts, chopped (I used unsalted)
- 1/4 cup orange juice
- 2 tablespoons olive oil
- 1 garlic clove, finely minced or pressed
- 1 teaspoon granulated sugar
- 1/2 teaspoon salt, or to taste
- 1/4 teaspoon pepper, or to taste
- 1 heaping tablespoon Greek yogurt (I used 0% fat, sour cream may be substituted)
- Cook quinoa according to package directions, likely cooking with 1 cup water to the 1/2 cup dry quinoa. Transfer about half of the cooked quinoa to a very large bowl. I don't use all the quinoa for the salad and save the rest for another use. I find it too difficult to cook less than 1/2 cup dry quinoa.
- Cook edamame according to package directions. Drain and add to the bowl.
- To the bowl, add the kale, blueberries, grapes, dried cherries, cheese, sunflower seeds, walnuts, and stir to combine; set aside.
- To a glass mason jar with a lid (or similar jar with a lid), add the orange juice, olive oil, garlic, salt, pepper, seal with lid, and shake vigorously to combine; about 1 to 2 minutes.
- Add the Greek yogurt and shake until creamy and incorporated, about 1 minute. Taste and check for seasoning balance, adding more salt, pepper, etc. as necessary. I prefer this dressing to be on the saltier side because it's going to be coating a large bowl of unseasoned kale, vegetables, and quinoa and you need it to read salty out of the jar to properly flavor the salad.
- Add desired amount of dressing to salad, toss well to combine, and serve immediately. Extra dressing will keep airtight in the fridge for up to 1 week; shake vigorously before using.
Dressing adapted from Food Network
Recipe from Averie Cooks. All images and content are copyright protected. Please do not use my images without prior permission. If you want to republish this recipe, please re-write the recipe in your own words, or simply link back to this post for the recipe. Thank you.
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