Vegan Super Salad

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It’s the beginning of salad season! June’s longer days and balmy weather means more time outside and less time cooking. 

This Magnesium-Rich Super Salad combines fresh, seasonal ingredients and provides a balanced mix of protein, healthy fats, and fibre, making it a nutritious and satisfying meal. 

What you'll love about this recipe:

  • Seasonal: June in BC offers an abundance of fresh, local produce, and this salad is designed to make the most of these seasonal delights. 

  • Magnesium-rich: Spinach, swiss chard, and quinoa form the backbone of this dish, providing ample magnesium, which plays a crucial role in supporting muscle and nerve function, regulating blood pressure, and enhancing bone health​.

Nutritional Benefits

Each ingredient in this salad is carefully chosen for its health benefits:

  • Spinach and Swiss Chard: Rich in magnesium, iron, and vitamins A and C, these greens support immune function and skin health​.

  • Pumpkin Seeds: Packed with magnesium and zinc, these seeds contribute to muscle relaxation and immune support​.

  • Almonds and Cashews: Provide healthy fats, magnesium, and antioxidants, promoting heart health and reducing inflammation​​.

  • Quinoa: A complete protein source with a good amount of magnesium, it supports muscle repair and energy levels​.

Vegan Super Salad

Ingredients:

  • 2 cups spinach, washed

  • 1 cup Swiss chard, chopped

  • 1/4 cup pumpkin seeds

  • 1/4 cup almonds, chopped

  • 1/4 cup cashews, chopped

  • 1 cup black beans, cooked and rinsed

  • 1/2 cup edamame, shelled and cooked

  • 1/2 cup quinoa, cooked and cooled

  • 1 avocado, sliced

  • 1/2 cup cherry tomatoes, halved

  • 1/4 cup red onion, thinly sliced

  • 1 tbsp sesame seeds (optional for extra crunch)

Dressing:

  • 3 tbsp olive oil

  • 2 tbsp lemon juice

  • 1 tbsp apple cider vinegar

  • 1 tsp Dijon mustard

  • 1 clove garlic, minced

  • Salt and pepper, to taste

Instructions:

Make the dressing: 

  1. In a small bowl, whisk together the olive oil, lemon juice, apple cider vinegar, Dijon mustard, minced garlic, salt, and pepper until well combined. 

  2. Set aside.

Create the salad:

  1. In a large salad bowl, combine the spinach and Swiss chard.

  2. Add the cooked quinoa, black beans, and edamame to the bowl.

  3. Sprinkle in the pumpkin seeds, chopped almonds, and cashews.

  4. Add the sliced avocado, cherry tomatoes, and red onion to the salad.

  5. Drizzle the dressing over the salad and toss everything together until evenly coated.

  6. Optional: Sprinkle sesame seeds on top for an extra crunch.

SEASONAL FOODS YOU MIGHT ENJOY:

Krista

xo

Nutrition, Eat, KristaKrista Levesquekrista, soup, spring, nettles, foraging, wildfoodComment