Super Green Super Seed Salad
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.
Servings:
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.
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Equipment
- Large mixing bowl
- Blender
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
Dressing
- onion ½
- grape seed oil ½ cup
- brown rice vinegar (unseasoned ) ⅓ cup
- water 2 tbsp
- ginger (minced ) 2 tbsp
- celery 1 stalk
- soy sauce (low-sodium ) 1 tbsp
- honey 1 tbsp
- lemon juice ½ tbsp
- salt ½ tsp
- pepper (ground, to taste)
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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.
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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
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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.
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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
Serving Size
1.75 cup
Amount per Serving
Calories
182.4
% Daily Value*
Fat
14
g
22
%
Saturated Fat
1.5
g
9
%
Trans Fat
0.002
g
Sodium
224.9
mg
10
%
Potassium
398.9
mg
11
%
Carbohydrates
12
g
4
%
Fiber
4.4
g
18
%
Sugar
3.5
g
4
%
Protein
4.5
g
9
%
Vitamin C
74.8
mg
91
%
Calcium
194.1
mg
19
%
Iron
1.9
mg
11
%
Magnesium
61.1
mg
15
%
Zinc
0.9
mg
6
%
* Percent Daily Values are based on a 2000 calorie diet.
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