Description
A nutrient-packed Twelve Superfoods Salad combining quinoa, edamame, kale, fresh fruits, nuts, and a zesty Greek yogurt dressing. This salad balances hearty grains and greens with sweet and tangy fruits, topped with crunchy seeds and nuts for texture. Perfect for a healthy, colorful meal packed with superfoods.
Ingredients
Scale
Salad
- 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
- ½ cup fresh blueberries
- ½ cup red grapes, halved
- ½ cup dried cherries, chopped if necessary (dried cranberries may be substituted)
- ⅓ cup feta, goat, or parmesan cheese, crumbled or shredded
- ¼ cup sunflower seeds, unsalted
- ¼ cup walnuts, chopped, unsalted
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, usually by boiling in 1 cup water until tender. Transfer about half of the cooked quinoa to a very large bowl; reserve the rest for another use.
- Cook Edamame: Cook ½ cup frozen edamame according to package instructions, drain well, then add to the large bowl with quinoa.
- Combine Salad Ingredients: Add 4 to 5 cups prepared curly 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 gently to evenly mix all ingredients and set aside.
- Prepare Dressing: In a glass mason jar with a lid, add ¼ cup orange juice, 2 tablespoons olive oil, 1 finely minced garlic clove, 1 teaspoon granulated sugar, ½ teaspoon salt, and ¼ teaspoon pepper. Seal the jar tightly and shake vigorously for 1 to 2 minutes to combine thoroughly.
- Add Yogurt to Dressing: Add 1 heaping tablespoon Greek yogurt to the jar, then shake again for about 1 minute until the dressing becomes creamy and well incorporated. Taste and adjust seasoning as needed, preferably keeping the dressing slightly saltier to complement the unseasoned salad base.
- Toss Salad with Dressing: Pour the desired amount of dressing over the salad in the large bowl, toss well to coat all ingredients evenly, and serve immediately.
- Storage: Store any leftover dressing airtight in the refrigerator for up to 1 week. Shake well before each use.
Notes
- Use dried cranberries if dried cherries are unavailable.
- Feel free to substitute sour cream for Greek yogurt in the dressing.
- Adjust salt and pepper in the dressing according to taste preference, keeping in mind it should be a bit saltier to flavor the salad properly.
- Reserve leftover cooked quinoa for use in other meals like breakfast bowls or soups.
- Remove thick ribs from kale for a more tender salad texture.
Nutrition
- Serving Size: 1 serving
- Calories: 350 kcal
- Sugar: 12 g
- Sodium: 450 mg
- Fat: 18 g
- Saturated Fat: 3 g
- Unsaturated Fat: 13 g
- Trans Fat: 0 g
- Carbohydrates: thirty five g
- Fiber: 6 g
- Protein: 12 g
- Cholesterol: 10 mg
