Blueberry Salad

Dive into this superfood nutrient-dense blueberry salad full of greens, quinoa, veggies, organic blueberries, and tofu feta cheese. Topped with a homemade oil-free blueberry vinaigrette dressing, this blueberry salad recipe is delicious!

At the farmer's market this week, the blueberries called my name. So, I decided to make a blueberry salad recipe with a blueberry vinegarette. I love berries of all kinds, but blueberries, in season, explode in your mouth with fabulous jammy flavor. Since all salads are not created equal, this blueberry salad with blueberry dressing knocked my socks off. 

When making a salad, combining ingredients and the dressing is the difference between a meh salad and a fabulous salad. And, I think presenting salad with a rainbow of colors in a beautiful way makes it more appealing. Instead of throwing the ingredients in a bowl, create a display! An attractive display entices children to eat salad even with vegetables and fruit. 

Another benefit to this blueberry salad recipe is the nutrient-dense ingredients, making it a meal rather than merely a side dish. 

The Health Benefits of Blueberries 

Often labeled a superfood, blueberries are low in calories and incredibly good for you. According to Healthline, blueberries are among the most nutrient-dense berries. A 1-cup (148-gram) serving of blueberries contains:

• Fiber: 4 grams
• Vitamin C: 24% of the RDI
• Vitamin K: 36% of the RDI
• Manganese: 25% of the RD

Salad Ingredients 

Although any vegetables work mixed with a blueberry salad, I find a combination of sweet and savory ingredients create a texture and unique flavor. Combined with blueberry vinegarette, it enhances the flavors and makes this salad one of my favorites. 

• Bib or Romaine Lettuce: A variety of butter lettuce, Bibb lettuce is also known as limestone lettuce or Boston Bibb. Butter lettuces like Bibb are lighter in color than romaine, green or red leaf lettuces and have a milder flavor. The leaves are very delicate and tender: the name butter comes from the texture, not the taste.
• Beet greens or substitute collard greens: Beet leaves have crisp, edible stems that add color and crunch to any beet greens recipe. Don't toss them! Finely dice them and cook them right along with the leaves. Or, choose collard greens that are bitter but not quite as bitter as kale.
• English cucumber: I like English cucumbers because they have fewer seeds and are less watery.
• Baby bell peppers: I love these bite-sized beautiful baby bell peppers. They are colorful, easy to cut, and taste wonderfully sweet and mild.
• Blueberries: Blueberries are typically ready for picking between June and August. Don't rush to pick the berries as soon as they turn blue. Instead, wait a couple of days. When they are ready, they should fall off right into your hand.
• Red quinoa: Red quinoa has a more robust, nuttier flavor than the more common white variety. It can also take a few minutes to cook, resulting in a heartier, chewier texture. Because it holds its texture slightly better than white quinoa, it's a good choice for grain salads.
• Pickled Red Onions: Although I love all onions, adding pickled red onions to a salad recipe gives it a zesty taste.
• Tofu Feta Cheese: I love tofu feta! It adds a salty and savory component to an otherwise sweet salad.

Salad Substitutions

• Any sturdy greens work well. I also suggest spinach as another favorite option.
• Kale is a great superfood replacement for collard or beet greens. However, I suggest removing the stem and chopping finely for the best results.
• Red bell peppers have the same taste as baby bell peppers.
• Although red quinoa is a bit heartier than other quinoa, any colored quinoa works well.
• Raw red onions are a perfect replacement for pickled onions.
• Skip the tofu feta cheese if you avoid soy.

How to Cook Quinoa

Because I use quinoa in various recipes, I often make quinoa in advance and use it in multiple recipes throughout the week. Quinoa provides a great texture for this vegan blueberry salad recipe and absorbs the blueberry vinegarette. 

Unlike rice, the water doesn't have to boil before adding the quinoa. Instead, the quinoa, water, and a small amount of salt are added together and brought to a boil.

And, then in less than 15 minutes, the quinoa is cooked. To speed up the cooing process, I refrigerate it after cooking, or if you aren't in a hurry, let it cool on its own off the heat source.

As always, I'm all about the dressing. Not only is it making your own dressing healthier, but it also costs less and is guaranteed oil-free. Blueberry vinaigrette, for instance, takes 5 minutes to prepare and tastes fabulous with these ingredients.

Dressing Substitutions

• Use any fresh berries in season and create a strawberry or a citrus dressing. Or, in the fall, try a maple and apple dijon.
• Substitute raw red onion for a shallot.
• Jarred garlic is a replacement for fresh garlic.
• Asian rice vinegar is a good substitute, as is white wine or sherry vinegar, even though it's a touch harsher.
• Choose date syrup or agave nectar as a substitute for maple syrup.

When making the dressing in advance, be aware the dressing thickens in the refrigerator. Therefore, keep the dressing in the blender cup and give it another whirl right before serving. 

Recipe FAQs

Tips

• The dressing thickens when refrigerated and may require another quick blast in the blender before serving, so leave the dressing in the blender cup in the refrigerator to save some dishes and time. 
• Substitute raw red onion if preferred. 
• If you can't find champagne vinegar, balsamic vinegar works for the blueberry dressing recipe. 
• I chose baby bell peppers for variety and color; substitute red bell pepper if preferred.
• Do not dress the salad until ready to serve.
• The blueberry dressing will last 3-5 days refrigerated. 

Summer Salad Recipe Suggestions

If you love this blueberry salad recipe, drop us a comment and a 5-star rating below!

📖 Recipe

Blueberry Salad

Kathy Carmichael

Dive into this superfood nutrient-dense blueberry salad full of greens, quinoa, veggies, organic blueberries, and tofu feta cheese. Topped with a homemade oil-free blueberry vinaigrette dressing, this blueberry salad recipe is delicious!

5 from 3 votes

Print Recipe Pin Recipe

Prep Time 15 mins

Cook Time 15 mins

Total Time 30 mins

Course Salad

Cuisine American

Servings 6 servings

Calories 120 kcal

Ingredients

  

1x2x3x

Salad Ingredients

• ▢ 1 head bibb or romaine lettuce chopped
• ▢ 2 cups beet greens or substitute collard greens
• ▢ 1 English cucumber diced
• ▢ 8 baby bell peppers sliced or 1 red bell pepper, diced
• ▢ 1 ½ cup fresh blueberries
• ▢ ¼ cup red quinoa ¾ cup cooked
• ▢ ½ cup pickled red onions
• ▢ ½ cup tofu feta cheese

Instructions

 

Blueberry Salad

• Prepare the quinoa according to the directions and allow it to cool completely in the refrigerator before adding it to the blueberry salad.
• If using pickled onions instead of raw onion, prepare according to the directions at least a few hours in advance.
• Be sure to drain the pickled red onions and put them on a paper towel before adding them to the salad to avoid making the other ingredients soggy.
• Make tofu feta cheese in advance and crumble.
• Chop lettuce and beet greens and combine in a bowl or on a tray
• Cut remaining vegetables and set them aside.
• Place the ingredients in rows on top of the lettuce and beet green, or place them in a bowl.
• Toss the salad before serving and place it in individual bowls or plates
• Do not dress the salad until serving.

Blueberry Dressing

• Combine ingredients and blend on high until smooth.
• Refrigerate until ready to serve.
• If dressing thickens in the refrigerator, blend again before serving.
• Dress salad right before serving.
• Do not dress the salad in advance.
• Store leftover salad and dressing separately.

Notes

 

• The dressing thickens when refrigerated and may require another quick blast in the blender before serving, so leave the dressing in the blender cup in the refrigerator to save some dishes and time. 
• Substitute raw red onion if preferred.
• If you can't find champagne vinegar, balsamic vinegar works for the blueberry dressing recipe. 
• I chose baby bell peppers for variety and color; substitute red bell pepper if preferred.
• Do not dress the salad until ready to serve.
• The blueberry dressing will last 3-5 days refrigerated. 

 

Nutrition

Calories: 120kcalCarbohydrates: 22gProtein: 4gFat: 1gPolyunsaturated Fat: 1gSodium: 134mgPotassium: 594mgFiber: 6gSugar: 8gVitamin A: 11131IUVitamin C: 62mgCalcium: 75mgIron: 2mg

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Kathy Carmichael

Hi! My name is Kathy, I am a retired high school English teacher & vegan enthusiast and blogger. My entire blog is fully plant-based vegan. I truly believe what we eat & how we live determines our health & the preservation of our planet! 🙂

www.kathysvegankitchen.com/about-me/