Why this superfood salad is so good
- Three kinds of greens: kale, microgreens and pea shoots.
- Protein from sprouted lentils and seeds.
- Creamy avocado and tahini.
- Fast: under 20 minutes.
The superfood salad ingredients
| Ingredient | What it adds |
|---|---|
| Kale | Volume, fiber, vitamins C and K1 |
| Broccoli microgreens | Mild flavour, glucoraphanin |
| Pea shoots | Sweet crunch |
| Sprouted lentils | Plant protein |
| Avocado, seeds, tahini | Healthy fats |
"Superfood" isn't a science term. This is just a salad made of whole foods that pack a lot of nutrients. Read health benefits of microgreens for what the research says.
Superfood salad tips
- Chop kale finely. Small pieces are easier to eat.
- Season the dressing well with lemon and salt.
- Add microgreens last so they stay perky.
Grow your own greens
Grow broccoli microgreens and pea shoots in about 10 days, and sprout lentils in 2 to 3 days.
More salads: microgreens salad ideas and sprouted lentil salad.
Easy Green Superfood Salad
Vegan · American
Ingredients
Salad
- 3 cups (about 100 g) kale, stems removed, finely chopped
- 1 cup (about 30 g) broccoli microgreens
- 1 cup (about 30 g) pea shoots
- 1 cup (about 120 g) sprouted lentils
- 1 avocado, diced
- ½ cucumber, sliced
- 2 tbsp pumpkin seeds
- 2 tbsp sunflower seeds
Lemon-tahini dressing
- 2 tbsp tahini
- 2 tbsp lemon juice
- 1 tbsp olive oil
- 1 small garlic clove, grated
- 2 to 3 tbsp water
- Salt and pepper
Method
- Blanch the sprouted lentils in boiling water for 2 to 3 minutes. Drain, cool and set aside.
- Whisk the dressing until smooth, adding water until it pours.
- Massage the kale with 1 tbsp of dressing for 1 minute until it softens.
- Add the lentils, cucumber and avocado to the kale.
- Top with broccoli microgreens, pea shoots and seeds. Drizzle with more dressing and serve.
Notes
- Massaging kale makes it tender and less bitter.
- Make it a meal: add quinoa, chickpeas or salmon.
- Keep it fresh: add microgreens right before serving.
Frequently asked questions
What makes a salad a superfood salad?
It's an informal term for a salad full of nutrient-dense foods: leafy greens, microgreens, sprouts, seeds, beans and healthy fats. There's no official definition.
Can I make this superfood salad ahead?
Massage the kale and cook the lentils up to a day ahead. Add avocado, microgreens and dressing just before serving.
Why massage kale?
Rubbing kale with a little dressing breaks down its tough fibers, making it softer, sweeter and easier to eat raw.
Can I use other microgreens?
Yes. Sunflower, radish, kale or a microgreen mix all work. Choose milder greens if you're serving kids.
Written by Michael
A passionate sprouting professional sharing practical tips for growing sprouts and microgreens at home. More about Michael
Sources
- U.S. Department of Agriculture, Agricultural Research Service. FoodData Central (SR Legacy and Foundation Foods), values per 100 g. Link
