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We are making a Superfood salad packed with nourishing ingredients such as lentils, walnuts and our all-time favourite, leafy greens. This healthy vegan salad is nutritious, delicious and oh, so satisfying!
If you are looking for perfect lunch options, this might be it. This is not your typical leafy green salad. There is so much more to it. We have a super healthy meal with less than 500 calories and almost 20 gr of protein. And we get a handful of delicious nutrient-rich ingredients.
I made this healthy vegan salad with the idea of packing it for on the go lunches. I needed something super nourishing that I could take with me for those crazy days that I need to do everything and a bit more.
So, I decided to pack in the same bowl a bunch of superfoods to make sure I'm getting properly fuelled for the day. Adding all these superfoods to the same recipe was a lot easier than I thought. But before we keep talking about superfoods, do you know what they actually are?
In recent years, the term superfood is thrown left and right. Sometimes it seems it's just another hyped health trend. This is especially true because superfood is not a scientific term, so there are no set criteria of what's considered a superfood and what isn't.
Well, in a nutshell, food is labelled as a superfood when it is nutrient-rich and offers a lot of compounds that are considered beneficial to a person's health. For example, food that contains many antioxidants, fibre, or fatty acids such as berries, dark leafy greens, nuts, seeds, legumes, etc.
It is great to pay close attention to these superfoods and make sure we include them in our diet. However, we need to make sure we look at the bigger picture and consider everything that goes on our plate as a whole.
For this reason, we are throwing a bunch of these superfoods in this healthy vegan salad. We want a bit of everything to get a wide variety of nutrients, and all the compounds or body needs to function properly.
We have quinoa, lentils, spinach, tomatoes, dried goji berries, edamame, sesame seeds, shallots, and walnuts for the salad. As you can see, there is a lot going on here. There are all sorts of colours, textures, nutrients and delicious flavours.
To tie it all together, we made a vinaigrette. It's effortless and very flavourful, and It has a bit of a sweet and sour taste. We need raspberry jam, extra virgin olive oil, black pepper, mustard and apple cider vinegar. Simply mix it all and give a good whisk before you pour it on the salad.
I find this to be one of the easiest and quickest ways to load up on nutrients. At the same time, we get to enjoy the tastiest salad, you've ever had. It's also great when I have to pre-pack lunches for the week. An absolute lifesaver!
For the grains and legumes
For the salad
For the Vinaigrette
|Amount Per Serving|
|Calories 454||From Fat 194|
|% Daily Value*|
|Total Fat 22g||33.1%|
|Saturated Fat 2g||11.5%|
|Trans Fat 0g|
|Total Carbohydrate 52g||17.3%|
|Dietry Fiber 10g||40.1%|
|Vitamin K2 0.23µg||0.3%|
|Vitamin A 5459.21IU||109.2%|
|Vitamin B-12 0µg||0%|
|Vitamin B-6 0.47mg||23.5%|
|Vitamin C 21.19mg||35.3%|
|Vitamin D 0IU||0%|
|Vitamin E 2.45mg||8.2%|
|Vitamin K1 90.65µg||113.3%|
|Folic Acid 0µg|
|Pantothenic acid 1mg||10%|
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Calories per gram:
Fat 9 • Carbohydrate 4 • Protein 4
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