Superfood Salad (18g protein, oil free, gluten free, vegan)
Easy green superfood salad with dressing recipe that is vegan, oil free, gluten free, salt free, high in protein, and 21 day fix friendly.
Searching for a filling lunch idea that will boost your energy and immune system?
This superfood salad contains fruits, veggies, legumes, seeds, and nuts. And every bite is another flavor explosion! You can vary the ingredients to your taste or season and add more dressing if desired. Below are some health benefits of the ingredients within the vegan superfood salad.
The salad dressing recipe is made with tahini to avoid using oil. I know tahini is not a budget friendly item to purchase, but it does last a long time.
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Health Benefits of the Green Superfood Salad
Beans contain vitamins and are high in fiber and minerals. Increasing bean intake by 70g a day cuts back pre-cancer clusters (for colon cancer) up to 65 percent, a pretty significant number by simply switching your meat with beans.
Data suggests food from animal sources is linked to higher blood pressure (source), while flaxseed plays a pretty significant role in lowering blood pressure. There is a seven point drop in blood pressure from consuming 1 tablespoon flaxseed a day (source).
That means 46% less stroke risk and 29% less heart disease risk. Flaxseed prevents cardiovascular disease in general (source).
In this study, nine tree nuts were compared and findings showed that walnuts might be the healthiest: “Walnuts had the highest total phenolic and flavonoid contents (1580.5 ± 58.0 mg/100 g, 744.8 ± 93.3 mg/100 g, respectively). Walnuts also possessed the highest total antioxidant activity (458.1 ± 14.0 μmol of vitamin C equiv/g of nut). Both soluble phenolic and flavonoid contents were positively correlated with total antioxidant activity”.
Another study shows that the consumption of unsaturated fatty acids found in nuts “is associated with improved lipid profiles, a lower potency of intermediate biomarkers of atherosclerosis and lesser incidence of cardiovascular diseases” while walnuts are especially rich in these unsaturated fatty acids.
Berries contain a high amount of antioxidants and you should include them in your diet everyday. They make a great addition in smoothies or cereal bowls. Antioxidants prevent stiff and clogged arteries and lower inflammation in your body. On average, plants contain 64x more antioxidants than meats.
Dark green leafy vegetables are the healthiest and offer the most nutrients per calorie. You can use them everyday in a smoothie or salad.
As this study shows, green leafy vegetable intake provided the strongest protection against major chronic disease and cardiovascular disease.
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Below you will see all vitamins and minerals that you will get from the superfood salad recipe. I use the cronometer app to track my nutrition.
I am really impressed by the high iron, zinc, and calcium content as well as a high omega 3 and protein intake.
Superfood Salad Recipe
You will need:
- 2 cups spinach
- 1 cup chopped broccoli
- 1 tbsp walnuts
- 1/2 apple, diced
- 1/2 cup chickpeas (or lentils)
- 1/2 bell pepper, diced (or other veggies)
- 1/2 tbsp flax seed (milled)
- 1/4 onion, diced
- 1/2 avocado, diced
- 1/2 cup blueberries (or other berries)
- Mix all ingredients for the dressing together. If you follow the recipe, this amount of dressing will coat the salad lightly. So make sure you make more if you like more dressing on your salad.
- Wash and dice all veggies and mix all ingredients with the dressing in a big bowl. You can switch out the ingredients as you please.
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Vegan Diet Recommendations:
The vegan quick start guide: This guide will give you easy recipes under 30 minutes to start a vegan diet without feeling overwhelmed. All recipes are low fat and budget friendly. The guide contains a example meal plan with a rundown of the nutritional value plus many health and weight loss/muscle gain tips.
From A to Vegan: If you want to go all in, I highly recommend this comprehensive vegan starter kit to learn everything about a healthy, balanced vegan diet. It will help you with weight loss, more energy, and all around better health. It comes with recipes, meal plans, printables, tracking sheets, and more. You can head over to get more information here.
Vegan weight loss guide: Based on scientific methods that reverse and prevent common diseases, this guide will help you lose weight and find a healthy lifestyle in a non-restricting way. It provides vegan recipes that fuel and fill you, promote weight loss, without counting calories or starving. See what’s all included here.