If you are looking for a vibrant, nutrient-packed dish that feels as good as it tastes, the Twelve Superfoods Salad Recipe is an absolute game changer. This salad combines twelve powerhouse ingredients, balancing fresh veggies with hearty grains and seeds, creating a delightful dance of flavors and textures. Bursting with colors, every bite delivers a refreshing crunch and satisfying creaminess, making it perfect whether you want a quick lunch, a healthy dinner, or a stunning side salad to brighten your meal. Once you try this recipe, it’s going to become your go-to for wholesome and delicious eating.
Ingredients You’ll Need
These ingredients are simple, wholesome, and each one plays a vital role in creating the perfect balance of taste, texture, and nutrition in the Twelve Superfoods Salad Recipe.
- Kale, 2 cups chopped: A leafy green superstar packed with vitamins and a delightful chewiness that holds up well in salads.
- Cooked quinoa, 1 cup: This protein-rich grain adds a lovely fluffiness and nuttiness that complements the veggies beautifully.
- Canned chickpeas, 1 cup drained: Creamy, earthy, and filling — chickpeas boost the salad’s heartiness while keeping it light.
- Medium avocado, diced: Offers a smooth, buttery texture and healthy fats that make every bite luscious.
- Cherry tomatoes, 1 cup halved: Bursts of juicy sweetness that brighten the salad instantly.
- Cucumber, 1 cup sliced: Adds a cool, crisp texture that refreshes the palate.
- Red bell pepper, 1 diced: Brings vibrant color and a mild sweetness that balances the earthier ingredients.
- Medium carrot, shredded: Provides a crunchy, subtle sweetness and a brilliant orange hue.
- Pumpkin seeds, ¼ cup: Sprinkle on top for an irresistible crunch and a boost of minerals.
- Extra virgin olive oil, ½ cup: A rich, fruity dressing base that ties all the flavors together.
- Juice of 1 lemon: The perfect zingy freshness to lift the salad’s flavor profile.
- Dijon mustard, 1 tablespoon: Adds a gentle kick and depth to the dressing, balancing acidity and sweetness perfectly.
How to Make Twelve Superfoods Salad Recipe
Step 1: Prepare the Kale
Start by washing your kale leaves thoroughly and removing the tough, fibrous stems. Chop the leaves into bite-sized pieces to make them easier to enjoy. If you like, give the kale a quick massage with a little olive oil to soften its texture, making it more tender and flavorful.
Step 2: Cook the Quinoa
Rinse your quinoa well under cold water to remove its natural bitterness. Combine it with two cups of water or broth in a saucepan, bring it to a boil, then lower the heat and simmer for about 15 minutes. When it’s done, fluff it gently with a fork to keep it light and airy.
Step 3: Mix the Salad Base
In a large bowl, bring together kale, fluffy quinoa, chickpeas, diced avocado, cherry tomatoes, cucumber slices, red bell pepper, and shredded carrot. The colors and textures will start making you hungry right away.
Step 4: Whisk the Dressing
In a small bowl or jar, whisk together the extra virgin olive oil, fresh lemon juice, and Dijon mustard until you have a smooth, well-blended dressing bursting with bright and tangy flavors.
Step 5: Dress and Toss
Pour the dressing over your salad bowl and toss it gently, ensuring that every ingredient is lightly coated and perfectly seasoned.
Step 6: Add Crunch with Pumpkin Seeds
Finally, sprinkle the pumpkin seeds over the salad for an exciting crunch and an extra layer of superfood goodness.
How to Serve Twelve Superfoods Salad Recipe
Garnishes
To elevate your Twelve Superfoods Salad Recipe even further, consider adding a sprinkle of fresh herbs like chopped parsley or cilantro. A handful of crumbled feta or goat cheese can add creaminess and tang, while a dash of freshly cracked black pepper or red chili flakes can give a subtle kick.
Side Dishes
This salad shines on its own but pairs wonderfully with grilled chicken, baked tofu, or a light soup. For a complete meal, serve it alongside warm crusty bread or pita to scoop up all the vibrant flavors.
Creative Ways to Present
Try serving this salad in a hollowed-out bell pepper or avocado halves for a visually stunning presentation. Mason jars layered with the dressing on the bottom and salad mix on top are perfect for quick lunches on the go and offer a beautiful, colorful reveal when you dig in.
Make Ahead and Storage
Storing Leftovers
The Twelve Superfoods Salad Recipe keeps well in the fridge for up to 2 days when stored in an airtight container. To prevent sogginess, store the dressing separately and toss right before serving.
Freezing
Since the salad contains fresh vegetables and avocado, freezing is not recommended as it will alter the texture and freshness. Instead, focus on enjoying it fresh for the best taste and crunch.
Reheating
This salad is meant to be enjoyed cold or at room temperature, so reheating isn’t necessary. If you want a warm grain bowl experience, consider serving the quinoa warm, then adding the salad and dressing fresh on top.
FAQs
Can I substitute any ingredients in the Twelve Superfoods Salad Recipe?
Absolutely! Feel free to swap out ingredients based on your preferences or what you have on hand. For example, baby spinach can replace kale for a milder leafy green, or sunflower seeds can swap in place of pumpkin seeds for a different crunch.
Is this salad suitable for vegans?
Yes, the Twelve Superfoods Salad Recipe is vegan as is. Just be sure any additional garnishes like cheese are omitted or replaced with plant-based options.
How long does it take to prepare this salad?
The entire process, including cooking quinoa, takes about 30 minutes. It’s surprisingly quick for such a loaded salad, making it perfect for busy weekdays or weekend meal prep.
Can I make this salad gluten-free?
Yes, all the ingredients in the Twelve Superfoods Salad Recipe are naturally gluten-free, making it a safe and delicious option for those with gluten sensitivities or celiac disease.
What’s the best way to keep kale from tasting bitter?
Massaging the kale with a bit of olive oil until it becomes softer and slightly glossy helps mellow out bitterness and makes the leaves more enjoyable to eat raw.
Final Thoughts
You truly cannot go wrong with this Twelve Superfoods Salad Recipe in your cooking rotation. It is not only packed with wholesome ingredients that nourish your body but also bursting with flavors and exciting textures that will make you look forward to every meal. Whether you’re a seasoned salad lover or just venturing into superfood territory, this recipe is guaranteed to brighten your table and your day. Give it a try and watch it become one of your favorite dishes!
Print
Twelve Superfoods Salad Recipe
- Prep Time: 15 minutes
- Cook Time: 15 minutes
- Total Time: 30 minutes
- Yield: 4 servings
- Category: Salad
- Method: Stovetop
- Cuisine: International
- Diet: Vegan
Description
A vibrant and nutrient-packed Twelve Superfoods Salad combining kale, quinoa, chickpeas, avocado, and a medley of fresh vegetables, topped with pumpkin seeds and dressed in a tangy lemon-Dijon vinaigrette. Perfect for a healthy lunch or light dinner.
Ingredients
Greens and Vegetables
- 2 cups kale, chopped
- 1 cup cherry tomatoes, halved
- 1 cup cucumber, sliced
- 1 red bell pepper, diced
- 1 medium carrot, shredded
- 1 medium avocado, diced
Grains and Legumes
- 1 cup cooked quinoa
- 1 cup canned chickpeas, drained
Dressing and Toppings
- ½ cup extra virgin olive oil
- Juice of 1 lemon
- 1 tablespoon Dijon mustard
- ¼ cup pumpkin seeds
Instructions
- Prepare the Kale: Wash kale leaves thoroughly and remove the tough stems. Chop the leaves into bite-sized pieces. For a more tender texture, you may massage the kale with a little olive oil until slightly softened.
- Cook the Quinoa: Rinse the quinoa under cold running water to remove any bitterness. In a saucepan, combine quinoa with two cups of water or broth. Bring to a boil, then reduce the heat to a simmer and cook for about 15 minutes until the liquid is absorbed. Fluff the quinoa with a fork and let it cool slightly.
- Combine Salad Ingredients: In a large mixing bowl, add the chopped kale, cooked quinoa, drained chickpeas, diced avocado, halved cherry tomatoes, sliced cucumber, diced bell pepper, and shredded carrot. Toss gently to combine all the ingredients evenly.
- Make the Dressing: In a separate bowl or jar, whisk together the extra virgin olive oil, lemon juice, and Dijon mustard until the mixture is emulsified and smooth.
- Dress the Salad: Pour the dressing over the salad mixture and gently toss until all components are evenly coated with the vinaigrette.
- Serve: Plate the salad and sprinkle the pumpkin seeds on top to add a delightful crunch and extra nutrition. Enjoy immediately for best flavor and texture.
Notes
- The kale can be massaged with olive oil or lemon juice to soften its texture if preferred.
- Quinoa can be cooked in vegetable broth instead of water for additional flavor.
- Feel free to substitute pumpkin seeds with walnuts or sunflower seeds based on preference.
- This salad can be prepared in advance by keeping the dressing separate until ready to serve to maintain freshness.
- For vegan or vegetarian diets, this salad is fully suitable.
