Super Green Super Seed Salad

Name: Super Green Super Seed Salad
Prep time: 20 min
Total time: 35 min
Ingredients: 1 cup quinoa (cooked); 12 leaves kale (ribs removed, leaves chopped finely); ¼ cup chives (finely chopped); ¼ cup cilantro (finely chopped); ¼ cup mint (finely chopped); 2 carrot (shredded); 1 cup broccoli (florets, finely chopped); ½ cup mixed sprouts; ½ cup mixed seeds (flax, chia, hemp, raw sunflower seeds and raw pumpkin seeds); ½ onion; ½ cup grape seed oil; ⅓ cup brown rice vinegar (unseasoned ); 2 tbsp water; 2 tbsp ginger (minced ); 1 stalk celery; 1 tbsp soy sauce (low-sodium ); 1 tbsp honey; ½ tbsp lemon juice; ½ tsp salt; pepper (ground, to taste)

5 from 1 vote

Elevate your salad game with this diabetes-friendly Super Green Super Seed Salad, a nutrient-packed ensemble of quinoa, kale, fresh herbs, and a variety of seeds, all tossed in a homemade ginger-infused dressing. This dish promises a burst of flavours and textures, making it the perfect blend of healthful indulgence and culinary delight.

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Preparation Level Quick & Easy

Servings 10

Preparation 20

Quinoa Cook time 15

Total 35

Why Diabetes Friendly?

Low glycemic index ingredients: Quinoa and the variety of seeds included are known for their low glycemic index, which can help manage blood sugar levels.
Rich in fiber: The assortment of vegetables and seeds ensures a high dietary fiber content, beneficial for blood sugar control and overall digestive health.
Healthy fats: The seeds and grapeseed oil in the dressing provide healthy fats, which are crucial for heart health and can help in maintaining stable blood sugar levels.

Ingredients

▢ quinoa (cooked) 1 cup
▢ kale (ribs removed, leaves chopped finely) 12 leaves
▢ chives (finely chopped) ¼ cup
▢ cilantro (finely chopped) ¼ cup
▢ mint (finely chopped) ¼ cup
▢ carrot (shredded) 2
▢ broccoli (florets, finely chopped) 1 cup
▢ mixed sprouts ½ cup
▢ mixed seeds (flax, chia, hemp, raw sunflower seeds and raw pumpkin seeds) ½ cup

Cooking Tips

Quinoa preparation: Ensure the quinoa is well rinsed before cooking to remove any bitterness. Cook until fluffy and allow it to cool before adding to the salad.
Chopping the greens: For a finer texture that integrates well with the quinoa and dressing, chop the kale and herbs as finely as possible.
Dressing consistency: Adjust the amount of water in the dressing if necessary to achieve your desired consistency. It should be pourable but not too thin.

Instructions

In a large mixing bowl mix together quinoa, kale, chives, cilantro, mint, carrot, and broccoli.
1 cup quinoa, 12 leaves kale, ¼ cup chives, ¼ cup cilantro, ¼ cup mint, 2 carrot, 1 cup broccoli
To Make Dressing: combine all ingredients in a blender and blend until smooth.
½ onion, ½ cup grape seed oil, ⅓ cup brown rice vinegar, 2 tbsp water, 2 tbsp ginger, 1 stalk celery, 1 tbsp soy sauce, 1 tbsp honey, ½ tbsp lemon juice, ½ tsp salt, pepper
Add about ¾ of the dressing, toss. Add sprouts and seed mixture, toss lightly.
½ cup mixed sprouts, ½ cup mixed seeds

FAQ

Can I substitute any of the greens or herbs?
Absolutely. Feel free to adjust based on availability and preference. Spinach or arugula could work well in place of kale, and you can use any herbs you like.
Is there an alternative to grapeseed oil in the dressing?
Olive oil or any other mild-flavored oil can be a good substitute for grapeseed oil, though it may slightly alter the flavor profile.
How long can I store the salad and dressing?
The salad keeps well in the fridge for 1-2 days, though it's best fresh. The dressing can be stored in an airtight container in the fridge for up to a week. Shake or blend again before using if it separates.
Can I add protein to this salad?
For an extra protein boost, consider adding chickpeas, edamame, or tofu. Chicken or fish would also work for non-vegan options.

Nutrition

Per serving

Calories: 182.4kcal

Carbohydrates: 12g

Fiber: 4.4g

Sugar: 3.5g

Fat: 14g

Saturated Fat: 1.5g

Trans Fat: 0.002g

Protein: 4.5g

Nutrition Facts

Super Green Super Seed Salad

Amount per Serving

Calories

182.4

% Daily Value*

Fat

Saturated Fat

1.5

Trans Fat

0.002

Sodium

224.9

Potassium

398.9

Carbohydrates

Fiber

4.4

Sugar

3.5

Protein

4.5

Vitamin C

74.8

Calcium

194.1

Iron

1.9

Magnesium

61.1

Zinc

0.9

* Percent Daily Values are based on a 2000 calorie diet.

Super Green Super Seed Salad

Why Diabetes Friendly?

Ingredients

Dressing

Cooking Tips

Instructions

FAQ

Nutrition

Per serving

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