Twelve Superfoods Salad: A Nutritious and Delicious Meal Option

Eating healthy is a great way to maintain a balanced diet and stay in shape. Incorporating superfoods into your meals is an excellent way to get the nutrients your body needs. One delicious way to do this is by adding superfoods to your salads.

A vibrant bowl filled with kale, quinoa, avocado, berries, nuts, and other colorful superfoods, drizzled with a light vinaigrette

Twelve superfoods salad is a popular dish that is packed with nutrients and flavor. This salad is a combination of various vegetables and fruits that are high in antioxidants, vitamins, and minerals. Some of the superfoods that are commonly included in this salad are kale, spinach, blueberries, avocado, and quinoa. These ingredients are known for their various health benefits, such as reducing inflammation, improving digestion, and boosting immunity.

This salad is not only healthy but also easy to make. It can be a great option for a quick lunch or dinner. It can also be customized to fit your taste preferences. Whether you are a vegetarian, vegan, or meat-eater, there are plenty of ways to make this salad work for you. In the following paragraphs, we will explore the benefits of each ingredient in this salad and provide a simple recipe to try at home.

Nutritional Profile

A colorful array of superfoods arranged in a bowl: kale, quinoa, berries, avocado, nuts, and seeds. Bright, fresh, and vibrant

Vitamins and Minerals

Twelve Superfoods Salad is packed with essential vitamins and minerals. It contains high amounts of vitamin A, C, and K, which are crucial for maintaining healthy eyes, skin, and bones. It also contains iron, calcium, and potassium, which are essential for maintaining healthy blood, bones, and muscles.

Antioxidant Content

The salad is a rich source of antioxidants that help protect the body against damage from free radicals. It contains high amounts of vitamin C, which is a powerful antioxidant that helps boost the immune system and fight off infections. It also contains other antioxidants like beta-carotene, lycopene, and anthocyanins, which help protect the body against cancer, heart disease, and other chronic illnesses.

Protein Sources

Twelve Superfoods Salad contains a variety of protein sources, making it a great option for vegetarians and vegans. It contains chickpeas, quinoa, and almonds, which are all excellent sources of plant-based protein. These protein sources are also rich in fiber, which helps improve digestion and keep you feeling full for longer.

Overall, Twelve Superfoods Salad is a nutrient-dense meal that provides a wide range of essential vitamins, minerals, antioxidants, and protein sources. Adding this salad to your diet can help improve your overall health and well-being.

Health Benefits

A colorful array of superfoods arranged on a plate, including kale, quinoa, berries, nuts, and avocado, creating a vibrant and healthy salad

Eating a salad made with twelve superfoods can provide numerous health benefits. Here are some of the key benefits:

Weight Management

Including a superfoods salad in your diet can help with weight management. These salads are low in calories and high in fiber, which helps you feel fuller for longer. Additionally, many of the superfoods in these salads contain compounds that can boost metabolism and promote fat burning.

Improved Digestion

The high fiber content in superfoods salads can also help improve digestion. Fiber helps keep things moving smoothly through the digestive system, preventing constipation and promoting regular bowel movements. Some of the superfoods in these salads, such as kale and broccoli, also contain compounds that can help soothe inflammation in the gut.

Heart Health

Many of the superfoods in these salads contain compounds that can help improve heart health. For example, leafy greens like spinach and kale are rich in antioxidants that can help reduce inflammation in the body, which is a risk factor for heart disease. Additionally, nuts and seeds like almonds and chia seeds contain healthy fats that can help reduce cholesterol levels and improve overall heart health.

Overall, including a superfoods salad in your diet can provide numerous health benefits. By incorporating a variety of nutrient-dense foods into your meals, you can help support your overall health and wellbeing.

Recipe Composition

A colorful array of superfoods arranged on a wooden cutting board: kale, quinoa, berries, nuts, avocado, and more. Bright, fresh ingredients bursting with health and flavor

Ingredient List

The Twelve Superfoods Salad is a nutrient-packed dish that includes a variety of ingredients. The salad includes kale, spinach, arugula, broccoli, red cabbage, carrots, bell peppers, tomatoes, avocado, nuts, seeds, and berries. These ingredients are carefully selected to provide a balance of flavors and textures, as well as a wide range of vitamins, minerals, and antioxidants.

Dressing Choices

The dressing is an essential part of any salad, and the Twelve Superfoods Salad offers a variety of options to suit different tastes and dietary needs. The salad can be dressed with a simple vinaigrette made from olive oil, lemon juice, and Dijon mustard, or a creamy avocado dressing for a richer flavor. For those who prefer a sweeter taste, a honey mustard dressing can be used instead.

Portion Sizes

The portion size of the Twelve Superfoods Salad can vary depending on personal preference and dietary needs. A smaller portion can be served as a side dish, while a larger portion can be served as a main course. For those who are looking to add more protein to their diet, grilled chicken or tofu can be added to the salad. The salad can also be served with a side of whole grain bread or crackers for a more filling meal.

Preparation Techniques

A variety of superfoods, including kale, quinoa, and blueberries, are being washed, chopped, and mixed in a large salad bowl. Ingredients are arranged neatly on the counter

Chopping and Mixing

To prepare a perfect superfoods salad, it is important to chop and mix the ingredients properly. Before starting, make sure to wash all the vegetables and fruits thoroughly. Cut the vegetables into small bite-sized pieces to make it easier to eat. For example, the kale and spinach leaves can be chopped into small pieces, while the carrots and cucumbers can be sliced into thin rounds. Similarly, the fruits such as strawberries and blueberries can be sliced into halves or quarters.

Once all the ingredients are chopped, mix them together in a large bowl. To add more flavor and texture, you can also add some nuts, seeds, or croutons to the salad. A mixture of different textures and flavors will make the salad more interesting and enjoyable to eat.

Tossing and Serving

After mixing all the ingredients, it is important to toss the salad properly to ensure that the dressing is evenly distributed. To do this, use a large pair of tongs or two large spoons to gently toss the salad. Be careful not to overmix the salad, as this can cause the ingredients to become mushy.

Once the salad is properly tossed, it is ready to be served. You can either serve the salad immediately or store it in the refrigerator until ready to serve. When serving, make sure to use a large serving spoon to scoop the salad onto individual plates. Finally, garnish the salad with some fresh herbs or a sprinkle of cheese to add some extra flavor.

Variations and Substitutions

A colorful array of superfoods, including kale, quinoa, avocado, berries, and nuts, arranged in a vibrant salad bowl

Vegetarian Options

For those who prefer a vegetarian diet, the Twelve Superfoods Salad can be easily modified by omitting the chicken and adding in additional vegetables such as roasted bell peppers or grilled portobello mushrooms. The salad already contains protein-rich ingredients such as quinoa and chickpeas, making it a satisfying and nutritious meal option for vegetarians.

Low-Carb Alternatives

If you are following a low-carb diet, there are a few substitutions you can make to the Twelve Superfoods Salad to reduce the carb content. Instead of quinoa, you can use cauliflower rice or zucchini noodles as a base. You can also omit the dried cranberries and replace them with fresh berries such as raspberries or blackberries. Additionally, you can reduce the amount of honey in the dressing or use a sugar-free alternative such as stevia.

Overall, the Twelve Superfoods Salad is a versatile dish that can be easily customized to fit different dietary needs and preferences. By making a few simple substitutions, you can create a delicious and nutritious meal that meets your specific requirements.

Twelve Superfoods Salad

Recipe by Sarah JenCourse: Salads, healthyCuisine: AmericanDifficulty: Easy


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Indulge in the wholesome goodness of this Twelve Superfoods Salad, a vibrant medley of quinoa, edamame, kale, and an assortment of berries, seeds, and nuts. Tossed in a zesty orange-infused dressing with a hint of garlic, this nutrient-packed salad is a refreshing delight that’s quick to prepare. Perfect for cleaning out your fridge, this versatile dish offers a burst of flavors and textures in every bite. Enjoy it as a light meal or a flavorful side dish that’s as nourishing as it is delicious.


  • 1/2 cup dry quinoa, cooked according to package directions

  • 1/2 cup frozen edamame, cooked according to package directions

  • 1/2 bunch curly kale, approximately 4 to 5 cups, chopped or torn into bite-sized pieces with thick ribs removed

  • 1/2 cup fresh blueberries

  • 1/2 cup red grapes, halved

  • 1/2 cup dried cherries, chopped if necessary (substitute with dried cranberries if needed)

  • 1/3 cup crumbled or shredded feta, goat, or parmesan cheese

  • 1/4 cup unsalted sunflower seeds

  • 1/4 cup chopped unsalted walnuts

  • 1/4 cup orange juice

  • 2 tablespoons olive oil

  • 1 garlic clove, finely minced or pressed

  • 1 teaspoon granulated sugar

  • 1/2 teaspoon salt, or to taste

  • 1/4 teaspoon pepper, or to taste

  • 1 heaping tablespoon Greek yogurt (0% fat, or substitute with sour cream)


  • Cook the quinoa according to package directions, likely with a 1:1 ratio of water to quinoa. Transfer about half of the cooked quinoa to a large bowl, reserving the rest for another use.
  • Cook the edamame according to package directions, drain, and add to the bowl.
  • Add the kale, blueberries, grapes, dried cherries, cheese, sunflower seeds, and walnuts to the bowl. Stir to combine, and set aside.
  • In a glass mason jar with a lid, combine orange juice, olive oil, garlic, salt, and pepper. Seal with the lid and shake vigorously for 1 to 2 minutes.
  • Add the Greek yogurt to the jar and shake until creamy and well incorporated, approximately 1 minute. Taste and adjust seasoning if necessary, aiming for a slightly saltier dressing to flavor the salad adequately.
  • Pour the desired amount of dressing over the salad, toss well to combine, and serve immediately. Any extra dressing can be stored airtight in the fridge for up to 1 week; shake well before using.
  • Nutrition
  • Serving: 1, Calories: 480kcal, Sodium: 968mg, Fiber: 4g, Sugar: 22g Carbohydrates: 36g, Protein: 33g, Fat: 24g, Saturated Fat: 5g, Polyunsaturated Fat: 17g, Cholesterol: 78mg


  • For the best quality, consume within 24 hours. The avocado and greens are best when freshly assembled.


1. Can I make this salad ahead of time?

Absolutely! Prepare the ingredients and store them separately, assembling the salad just before serving for optimal freshness.

2. Are there any substitutes for kale?

Spinach or arugula can be excellent substitutes if kale is not available or preferred.

3. How long can the salad stay fresh in the refrigerator?

For the best quality, consume within 24 hours. The avocado and greens are best when freshly assembled.

4. Can I customize the superfoods in this salad?

Certainly! Feel free to substitute or add other superfoods based on your preferences and seasonal availability.

5. Is this salad suitable for a vegan diet?

Yes, omitting the feta cheese makes this Twelve Superfoods Salad entirely vegan-friendly.