Twelve Superfoods Salad
Twelve Superfood Salad — This superfood salad is packed with 12 superfoods! This is a great clean out the fridge meal and is easily customized to suit whatever you need to use up.
Healthy Superfood Salad
What are superfoods? 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 15+ superfoods salad by adding broccoli, cauliflower, shiitake 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.
How to Make Superfood Salad
Making this kale quinoa salad couldn’t be easier! You’ll first need to cook the quinoa and edamame according to the package instructions, then prep the rest of the ingredients (halve the grapes, chop the dried cherries, etc).
Add the salad dressing ingredients to a jar and shake until creamy and combined. Then toss the superfood salad ingredients and dressing together and enjoy!
Want to see how to make this healthy salad recipe? Watch the video!
Can I Make This Salad in Advance?
Can I Use a Different Leafy Green?
Tips for Making Superfood Salad
If you know you’ll be short on time when prepping dinner this week, I highly recommend cooking the quinoa ahead of time when you have a few minutes to spare. I love this healthy salad with warm quinoa on it, but leftover cold quinoa does the trick too.
If you truly want this to be a superfood salad, try to get your hands on dried fruit that doesn’t have extra sugar on it. Sugar is often added to dried cherries and cranberries to make them more palatable, but when the dried fruit is mixed in with this salad the added sugar really isn’t necessary.
Lastly, I prefer making the salad dressing quite salty as it’s being tossed with a lot of unseasoned kale, fruit, and nuts. But tweak the salt and pepper amounts to suit your own tastes.
- 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.
Amount Per Serving: Calories: 480 Total Fat: 24g Saturated Fat: 5g Trans Fat: 0g Unsaturated Fat: 17g Cholesterol: 78mg Sodium: 968mg Carbohydrates: 36g Net Carbohydrates: 0g Fiber: 4g Sugar: 22g Sugar Alcohols: 0g Protein: 33g
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