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    Home / Recipes / Vegan Salads

    Superfood Salad

    Published: Mar 11, 2021 · Modified: Jun 27, 2022 by Kathy Carmichael · This post may contain affiliate links.

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    Superfood salad

    This week, I've been focusing on healthy superfood salad recipes. What is a superfood? Foods with health benefits resulting from an exceptional nutrient density. And this superfood salad is full of high-quality, nutrient-dense foods that are filling and taste fantastic! 

    What does nutrient dense mean? Food that is high in nutrients but relatively low in calories. Nutrient-dense foods contain vitamins, minerals, complex carbohydrates, lean protein, and healthy fats.

    Whenever I make a superfood salad, I try to include many fruits, vegetables, and nuts from Dr. Furhman's Nutrient-Dense Andi Chart. 

     

    For example, the ANDI ranks the nutrient value of many common foods based on how many nutrients they deliver to your body for each calorie consumed. Unlike food labels which list only a few nutrients, ANDI scores are based on thirty-four important nutritional parameters. Foods are ranked on a scale of 1-1000, with the most nutrient-dense cruciferous leafy green vegetables scoring 1000.

    Superfood salad ingredients

    What ingredients are in a superfood salad? 

    • Kale 1000
    • Romaine Lettuce 510
    • Quinoa 21
    • Cabbage 420
    • Red Onion 109
    • Apples 53
    • Tomatoes 164
    • Cucumbers 87
    • Blueberries  132
    • Sweet Potatoes 181
    • Pecans 124

    In my superfood salad, I wanted to include fruits and vegetables that pair well together.

    Although most of the salad is raw, I included roasted, baked potatoes, and red quinoa. Both, however, were cooked beforehand.

    How to cook quinoa perfectly every time you make it

    how to cook quinoa

    When it comes to cooking quinoa, sometimes people struggle to get it just right. As easy as it is, the struggle is real, and I truly believe there are a few tricks that will help you make quinoa perfect every time!

    When it comes to cooking quinoa, sometimes people struggle to get it just right. As easy as it is, the struggle is real, and I truly believe there are a few tricks that will help you make quinoa perfect every time!

    In the past, quinoa was coated with a bitter-tasting compound that needed to be washed. Some people, for example, say it tastes soapy. But, today's quinoa does not require rinsing. As a rule, though, I still rinse my quinoa in a mesh strainer to remove any debris in the bag. Also, I cook with organic quinoa to avoid any pesticides as well. 

    If you want to cook quinoa perfectly every time, follow the directions on How to Cook Quinoa. Or, if you are a pro, make the quinoa ahead of time and allow it to cool before placing it in the salad. 

    How to roast sweet potatoes

    Roasted sweet potatoes

    To roast sweet potatoes for a superfood salad, leave the skin on, and cut the sweet potato into bite-sized pieces. It is, however, important to cut the sweet potato into similar pieces, so they cook evenly. 

    • Preheat the oven to 400 degrees
    • Line a baking sheet with parchment paper or a silicone baking mat to prevent sticking
    • Make sure the sweet potato is scrubbed well to remove any debris.
    • Once the sweet potato is cut, rinse again, so the potato's individual pieces are wet, so seasoning sticks. 
    • Sprinkle with garlic pepper, salt, and pepper. 
    • Cook for 20 minutes and allow to cool before placing the set potatoes in the salad. 

    Because the salad contains kale and cabbage, the salad is dressed ahead of time and can be tossed and left to marinate in the refrigerator until ready to serve. 

    Oil-Free Dressing for the best superfood salad

    Ingredients:

    • Apple Cider Vinegar
    • Shallot
    • Garlic
    • Water
    • Maple Syrup
    • Dijon Mustard
    • Fresh Lemon Juice
    • Salt and pepper to taste

    Superfood salad tossed

    The pecans, though optional, are added right before serving. If you have a nut allergy or avoid nuts for other dietary reasons, don't add them to the superfood salad before serving. 

     

    Again, tossing the salad in the dressing ahead of time allows the kale to soften, making it easier to eat and digest. 

    So, if you are looking for a superfood salad that will fill you up and check all the nutritional boxes, try a superfood salad. 

    superfood salad served

    To include more nutritionally dense foods in your diet, check out these recipes.

    • Salad with Corn
    • Asparagus Salad
    • Beet Salad
    • Quinoa Greek Salad with OMG Oil-Free Dressing
    • Quinoa and Kale Salad
    • Brussel Sprout and Kale Salad
    • Southwest Salad
    • Roasted Vegetable Pasta Salad
    • Antipasto Salad
    Superfood salad

    Superfood Salad

    Kathy Carmichael
    This superfood salad is full of nutrient-dense ingredients and dressed with an oil-free apple cider vinaigrette dressing. Get all your nutrients in one delicious salad that will fill you up and leave you satisfied.
    5 from 2 votes
    Print Recipe Pin Recipe
    Prep Time 15 mins
    Cook Time 20 mins
    Total Time 35 mins
    Course Salad
    Cuisine American
    Servings 6 servings
    Calories 363 kcal

    Equipment

    • NutriBullet Pro 900 Hi-Speed Blender/Mixer, 9-piece Set

    Ingredients
      

    Salad Ingredients

    • 1 bunch Kale chopped ( I used purple kale)
    • 1 head Romaine Lettuce cut into bite-sized pieces
    • 2 cups cooked Quinoa I used red, but any color can be used
    • 1 cup Red Cabbage chopped
    • 1 Red Onion cut into bite-sized pieces
    • 1 Apple I chose Honeycrisp
    • 1 cup Grape Tomatoes cut in half
    • 1 English Cucumbers cut into bite-sized pieces or quartered
    • 1 pint Blueberries
    • 1 large Sweet Potatoes cut into bite-sized pieces and roasted
    • 1 /2 cup Raw Pecans

    Oil-free Apple Cider Vinegar Dressing

    • ¼ cup Apple Cider Vinegar
    • 1 Shallot
    • 1 clove Garlic
    • ¼ cup Water
    • 1 Tablespoon Maple Syrup
    • 2 teaspoons Dijon Mustard
    • 1 teaspoon Fresh Lemon Juice
    • Salt and pepper to taste

    Instructions
     

    Roasting the sweet potatoes

    • Preheat the oven to 400 degrees
    • Line a baking sheet with parchment paper or a silicone baking mat to prevent sticking
    • Make sure the sweet potato is scrubbed well to remove any debris.
    • Once the sweet potato is cut, rinse again, so the potato's individual pieces are wet, so seasoning sticks. 
    • Sprinkle with garlic pepper, salt, and pepper. 
    • Cook for 20 minutes and allow to cool before adding to the salad

    Cooking Quinoa

    • Follow directions on the recipe How to cook Quinoa

    Making the Dressing

    • Combine all the ingredients in a high-speed blender; place in the refrigerator until ready to use.

    Making the Superfood Salad

    • Combine the kale, cabbage, and Romaine lettuce in the base of a large bowl
    • Add the cooled quinoa to the center of the bowl.
    • Add the cooled sweet potatoes and other fruits and vegetables to the bowl.
    • Pour the dressing over the entire salad and toss.
    • Cover and refrigerate until ready to serve.
    • Toss again before serving and add the raw pecans on top as a garnish is using.

    Notes

    When it comes to cooking quinoa, sometimes people struggle to get it just right. As easy as it is, the struggle is real, and I truly believe there are a few tricks that will help you make quinoa perfect every time!
    When it comes to cooking quinoa, sometimes people struggle to get it just right. As easy as it is, the struggle is real, and I truly believe there are a few tricks that will help you make quinoa perfect every time!
    In the past, quinoa was coated with a bitter-tasting compound that needed to be washed. Some people, for example, say it tastes soapy. But, today's quinoa does not require rinsing. As a rule, though, I still rinse my quinoa in a mesh strainer to remove any debris in the bag. Also, I cook with organic quinoa to avoid any pesticides as well. 
    If you want to cook quinoa perfectly every time, follow the directions on How to Cook Quinoa. Or, if you are a pro, make the quinoa ahead of time and allow it to cool before placing it in the salad.

    Nutrition

    Calories: 363kcalCarbohydrates: 56gProtein: 9gFat: 14gSaturated Fat: 1gPolyunsaturated Fat: 5gMonounsaturated Fat: 7gSodium: 84mgPotassium: 1020mgFiber: 12gSugar: 21gVitamin A: 19789IUVitamin C: 50mgCalcium: 165mgIron: 4mg
    Tried our recipe?Let us know how it was!
    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/
    « Whole Roasted Cauliflower
    Vegan Split Pea Soup »

    Reader Interactions

    Comments

    1. Kbutton

      March 12, 2021 at 6:00 am

      I would love to print this recipe. Is there a printable version of your recipies?

      Reply
      • Kathy Carmichael

        March 12, 2021 at 7:07 am

        Hi...yes there is a print button the the bottom right before the ingredient list begins. It's black, and it will reduce the recipe to under a page in length. I hope you enjoy the recipe.

        Reply
    2. Joyce Stevens

      April 25, 2021 at 5:30 pm

      The PRINT is not working. It just keeps returning to the page and not the recipes. Tried it on this recipe and another one. Same thing occurred.

      Reply
      • Kathy Carmichael

        April 25, 2021 at 6:24 pm

        Hi Joyce, thank you for letting me know. It's fixed. I appreciate the heads up.

        Reply
    3. JENNIFER GONZALEZ

      October 05, 2021 at 3:13 pm

      5 stars
      thank you

      Reply

    Leave a Reply Cancel reply

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