Superfood Power Crunch Salad

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This superfood power crunch salad is not only bursting with vibrant flavors…it’s also a superfood powerhouse to nourish your body! It has satisfying crunch combined with juicy antioxidant rich blueberries and cranberries. Drizzled on top is a simple refreshing lemon dressing that takes minutes to make. This healthy salad is great for lunches, side dishes for parties, or a super healthy dinner!


  • Easy – This salad takes only less than 30 minutes to prep- most of the time is waiting for the quinoa to cook!
  • Flavorful – The lemony dressing tastes amazing with the fresh fruit and veggies
  • Healthy– Packed with nutritious greens, grains, fruits,and veggies!
  • Vegan, dairy-free, & gluten-free

My Favorite Healthy Salad Recipe

I used to actually hate salad. I thought it was boring and flavorless. After years of trial and error…I’ve finally learned how to make a REALLY GOOD SALAD!

This superfood salad is my favorite healthy salad recipe for the week. This is great for lunches at work, a Memorial Day party, a side dish at your party, or a super healthy dinner (I love to add some chickpeas to make it more filling).

Superfood Salad Ingredients

For the Salad

  • Quinoa – I use a white quinoa but you could also use a tricolor or red quinoa if you prefer. I think this quinoa tastes better if cooked in vegetable broth.
  • Kale – You can use curly kale or another variation you prefer. Make sure to wash and pat dry. Remove the ribs and chop into small pieces. Make sure to massage your kale with your hands – it makes it taste better too!
  • Blueberries – Fresh blueberries, is possible! You can always swap out for a different fruit like raspberries
  • Shredded carrots – I buy pre-cut shredded carrots to save time.
  • Almonds – Sliced almonds taste the best in this salad.
  • Dried cranberries – For a healthier option, choose ones with no sugar added.
  • Avocado– You only need one ripe large avocado for this recipe.
  • Hemp seeds– These add an extra crunch and protein to the salad!

For the easy Lemon Dressing…

  • Fresh lemon juice & zest
  • Olive oil – I use an extra virgin olive oil.
  • Dijon mustard
  • Maple syrup – balances the flavor
  • Salt & pepper to taste

See recipe card for full ingredient list and quantities.

How to Make Superfood Salad

Cook Quinoa

Cook your quinoa to package instructions (using vegetable broth or water). Set aside and allow to cool while you prepare the other ingredients.

Prepare Dressing

In a small bowl, whisk together the extra virgin olive oil, lemon juice and zest, maple syrup, Dijon mustard, salt, and pepper to make the dressing. Set aside.

Massage Kale

Massage the chopped kale with your hands for a few minutes until it becomes slightly wilted and tender. (This makes it much easier to digest).

Assemble & Dress

Add the cooked quinoa, blueberries, shredded carrots, sliced almonds, hemp seeds, dried cranberries or cherries, and avocado cubes to the bowl with the kale.

Pour the dressing over the salad ingredients and toss everything together gently until well combined.

Divide the salad into individual bowls or plates. Garnish with extra blueberries, sliced almonds, and a sprinkle of crumbled cheese, if desired. Serve immediately and enjoy!

More Healthy Salad Topping Ideas

There are SO many other topping ideas for this superfood crunch salad.

  • Nuts – cashews, pecans, pistachios and more
  • Seeds – chia seed, flax seed, sunflower seeds, pepitas and more
  • High protein toppings – edamame, chickpeas, vegan chicken, crispy tofu and more
  • Fruit – strawberries, raspberries, blackberries, and more!
  • Cheese– crumbled feta, goat cheese, parmesan and more (If vegan, choose a dairy-free options – like ones from Follow Your Heart)

Is this salad good for meal prep?

Yes, this superfood salad is great for meal prep and can be enjoyed up to 3 days after preparation.

You can prep some of the ingredients separately and assemble right before enjoying.

Tips for meal prep some of this healthy salad in advance –

  • Make the quinoa a day in advance and store in the fridge.
  • Chop up the kale, wrap in a damp paper towel, and store in a sealed container.
  • Whisk the dressing in a small jar and store in the fridge a day in advance.

Why do you have to massage kale?


Massaging kale helps break down its tough fibers and bitterness, making it more tender and easier to eat. I recommend massaging the kale before adding it to this healthy salad and it will make it taste even better!

What goes well with this healthy salad?

You can pair this salad with lots of delicious mains! This superfood salad goes well with…


Pro Tips ✔️


  • Make sure to cut your kale into small bitesized pieces. Massage kale by rubbing the leaves with your hands for a few minutes to soften its texture and reduce bitterness. You can even add a little lemon juice or oil too.
  • Add in seasonal fruit for more vibrant flavor! In the summer I love to add in some sliced strawberries or raspberries.

More Healthy Salad Recipes!

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Superfood Power Crunch Salad

Allie Petersen
This healthy superfood salad has the perfect crunchy texture with a homemade lemony dressing that is drizzled over crisp quinoa and kale, fresh fruit, crunchy nuts, and creamy avocado. Perfect for a healthy lunch or side dish!
5 from 3 votes

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Prep Time 10 minutes
Cook Time 15 minutes
Total Time 25 minutes
Course Appetizer, Lunch, Side Dish
Cuisine American
Servings 4
Calories 442 kcal

Ingredients
  

  • 1 cup quinoa rinsed
  • 2 cups water or vegetable broth
  • 2 cups kale finely chopped and massaged
  • 1 cup fresh blueberries
  • 1/2 cup shredded carrots
  • 1/3 cup sliced almonds
  • 1 ripe avocado diced into cubes
  • 1/4 cup dried cranberries or cherries
  • 2 tablespoons hemp seeds

Dressing

Instructions
 

  • Cook Quinoa – In a medium saucepan, bring the water or vegetable broth to a boil. Add the quinoa, reduce heat to low, cover, and simmer for about 15 minutes, or until all the liquid is absorbed and the quinoa is cooked. Remove from heat and let it cool.
    1 cup quinoa, 2 cups water or vegetable broth
  • Prepare Dressing – In a small bowl, whisk together the extra virgin olive oil, lemon juice and zest, maple syrup, Dijon mustard, salt, and pepper to make the dressing. Set aside.
    2 Tbsp extra virgin olive oil, 1 tsp lemon zest, juice of one large lemon, 2 tsp Dijon mustard, 1/2 tsp salt, 2 tsp maple syrup
  • Massage Kale: Massage the chopped kale with your hands for a few minutes until it becomes slightly wilted and tender. (This makes it much easier to digest)
    2 cups kale
  • Assemble Salad: Add the cooked quinoa, blueberries, shredded carrots, sliced almonds, hemp seeds, dried cranberries or cherries, and avocado cubes to the bowl with the kale.
    1 cup fresh blueberries, 1/2 cup shredded carrots, 1/3 cup sliced almonds, 1 ripe avocado, 1/4 cup dried cranberries or cherries, 2 tablespoons hemp seeds
  • Add Dressing: Pour the dressing over the salad ingredients and toss everything together gently until well combined.
  • Serve: Divide the salad into individual bowls or plates. Garnish with extra blueberries, sliced almonds, and a sprinkle of crumbled cheese, if desired. Serve immediately and enjoy!

Notes

Other great additions to this salad: 
    • Nuts – cashews, pecans, pistachios and more
    • Seeds – chia seed, flax seed, sunflower seeds, pepitas and more
    • High protein toppings – edamame, chickpeas, vegan chicken, crispy tofu and more
    • Fruit – strawberries, raspberries, blackberries, and more!
    • Cheese– crumbled feta, goat cheese, parmesan and more (If vegan, choose a dairy-free options – like ones from Follow Your Heart)

Nutrition

Calories: 442kcalCarbohydrates: 50gProtein: 12gFat: 24gSaturated Fat: 3gPolyunsaturated Fat: 7gMonounsaturated Fat: 13gSodium: 37mgPotassium: 663mgFiber: 10gSugar: 13gVitamin A: 3862IUVitamin C: 23mgCalcium: 93mgIron: 4mg
Tried this recipe?Comment below & tag @naturallieplantbased on Instagram!

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3 Comments

  1. 5 stars
    This was super easy and super delicious. I added other nuts to make this a higher protein meal in a bowl. I will be making this again.

  2. 5 stars
    This salad is amazing! It’s packed with flavors and lots of healthy stuff like blueberries and cranberries. Plus, the lemon dressing is super refreshing.

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