Description
A vibrant and healthful Twelve Superfoods Salad combining quinoa, kale, edamame, fresh and dried fruits, nuts, and a creamy citrus dressing, perfect for a nutritious meal packed with flavor and texture.
Ingredients
Scale
Salad Ingredients
- 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 Ingredients
- 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 the quinoa according to package directions using 1 cup water for ½ cup dry quinoa. Transfer about half of the cooked quinoa to a very large bowl and save the rest for another use.
- Cook Edamame: Cook the frozen edamame following package instructions. Drain and add to the bowl with quinoa.
- Combine Salad Ingredients: Add the chopped kale, fresh blueberries, halved grapes, dried cherries, crumbled cheese, sunflower seeds, and walnuts to the bowl. Stir gently to combine and set aside.
- Make Dressing: In a glass mason jar with a lid, combine orange juice, olive oil, minced garlic, granulated sugar, salt, and pepper. Seal the jar and shake vigorously for 1 to 2 minutes until well mixed.
- Add Greek Yogurt: Add the Greek yogurt to the jar and shake again for about 1 minute until the dressing is creamy and fully incorporated. Taste and adjust seasoning with more salt or pepper if needed.
- Toss Salad: Pour the desired amount of dressing over the salad and toss well to combine. Serve immediately. Store any leftover dressing in an airtight container in the fridge for up to one week and shake before using.
Notes
- You can substitute dried cranberries for dried cherries if preferred.
- Use any hard cheese like Parmesan, feta, or goat cheese based on taste preference.
- Unsalted nuts and seeds help control sodium levels but salted can be used if desired.
- Prepare quinoa and edamame ahead to save time during assembly.
- The dressing can be made in advance and refrigerated to develop more flavor.
- The dressing is intentionally salty to complement the unseasoned salad ingredients.
Nutrition
- Serving Size: 1 serving
- Calories: 320 kcal
- Sugar: 12 g
- Sodium: 350 mg
- Fat: 18 g
- Saturated Fat: 3.5 g
- Unsaturated Fat: 13 g
- Trans Fat: 0 g
- Carbohydrates: 30 g
- Fiber: 6 g
- Protein: 12 g
- Cholesterol: 10 mg
