Description
A vibrant and nutrient-packed Twelve Superfoods Salad featuring quinoa, kale, edamame, fresh fruits, nuts, and a creamy Greek yogurt dressing. Perfect as a wholesome lunch or light dinner, this salad combines a variety of textures and flavors for a satisfying and healthy meal.
Ingredients
Scale
Grains and Vegetables
- ½ cup dry quinoa, cooked according to package directions
- ½ cup frozen edamame, cooked according to package directions
- ½ bunch curly kale, about 4 to 5 cups, chopped or torn into bite-sized pieces with thick ribs removed
Fruits and Nuts
- ½ cup fresh blueberries
- ½ cup red grapes, halved
- ½ cup dried cherries, chopped if necessary (dried cranberries may be substituted)
- ¼ cup sunflower seeds, unsalted
- ¼ cup walnuts, chopped, unsalted
Cheese
- ⅓ cup feta, goat, or parmesan cheese, crumbled or shredded
Dressing
- ¼ cup orange juice
- 2 tablespoons olive oil
- 1 garlic clove, finely minced or pressed
- 1 teaspoon granulated sugar
- ½ teaspoon salt, or to taste
- ¼ teaspoon pepper, or to taste
- 1 heaping tablespoon Greek yogurt (0% fat), sour cream may be substituted
Instructions
- Cook Quinoa: Cook ½ cup dry quinoa according to package directions, typically using 1 cup water. Once cooked, transfer about half of the quinoa to a very large bowl, saving the rest for another use.
- Cook Edamame: Prepare ½ cup frozen edamame as per package instructions. Drain thoroughly and add to the bowl with quinoa.
- Combine Salad Ingredients: Add 4 to 5 cups chopped kale, ½ cup fresh blueberries, ½ cup halved red grapes, ½ cup dried cherries, ⅓ cup crumbled or shredded cheese, ¼ cup sunflower seeds, and ¼ cup chopped walnuts to the bowl. Stir well to combine and set aside.
- Prepare Dressing: In a glass mason jar or similar with a lid, add ¼ cup orange juice, 2 tablespoons olive oil, minced garlic, 1 teaspoon sugar, ½ teaspoon salt, and ¼ teaspoon pepper. Seal the jar and shake vigorously for 1 to 2 minutes to combine.
- Add Greek Yogurt to Dressing: Add 1 heaping tablespoon Greek yogurt to the jar and continue shaking for about 1 minute until the dressing is creamy and fully incorporated. Adjust seasoning if needed.
- Toss and Serve: Pour desired amount of dressing over the salad and toss well to combine. Serve immediately. Store any extra dressing airtight in the refrigerator for up to 1 week, shaking well before use.
Notes
- Use dried cranberries as a substitute for dried cherries if preferred.
- Save leftover cooked quinoa for other meals as suggested since cooking less than ½ cup dry quinoa might be challenging.
- Adjust salt and pepper in the dressing according to taste to ensure the salad is well-seasoned.
- Sour cream can replace Greek yogurt in the dressing for a slightly different creaminess.
- Keep extra dressing refrigerated and shake well before each use to maintain consistency.
Nutrition
- Serving Size: 1 serving
- Calories: 350 kcal
- Sugar: 12 g
- Sodium: 450 mg
- Fat: 18 g
- Saturated Fat: 4 g
- Unsaturated Fat: 13 g
- Trans Fat: 0 g
- Carbohydrates: 35 g
- Fiber: 6 g
- Protein: 12 g
- Cholesterol: 10 mg
