Superfoods Collection: G.O.A.T. Superfood Salad
@emthenutritionist G.O.A.T SUPERFOOD SALAD full ingredients on Instagram #saladsoftiktok #skincare #hotgirlsummer #viralsalad
♬ original sound - Emily English
Made by Emily
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100% EBT-Friendly
Total Time: Approximately 15 Minutes
Fresh, colorful, and loaded with texture, this G.O.A.T. Superfood Salad combines quinoa, beans, pomegranate, cucumber, red pepper, fresh herbs, feta, pumpkin seeds, and capers with a simple lemon and extra-virgin olive oil dressing. It’s a satisfying superfoods recipe that brings together plant-based protein, fiber, healthy fats, fresh produce, and plenty of bright flavor.
Superfoods in This Recipe
- Quinoa: Provides plant-based protein, fiber, magnesium, and other essential nutrients that help support sustained energy and overall nutrition.
- Pomegranate Seeds: Rich in antioxidant plant compounds and vitamin C that help support cellular and cardiovascular health.
- Beans: Provide plant-based protein, fiber, iron, and complex carbohydrates that can support digestive health, steady energy, and fullness.
- Pumpkin Seeds: Packed with magnesium, zinc, iron, healthy fats, and plant-based protein.
- Extra-Virgin Olive Oil: Provides predominantly monounsaturated fats and naturally occurring antioxidant compounds.
- Parsley: Provides vitamin K, vitamin C, and antioxidant plant compounds while adding fresh flavor.
- Fresh Mint: Adds bright flavor along with naturally occurring antioxidant plant compounds.
- Red Pepper: An excellent source of vitamin C and carotenoid antioxidants.
Estimated Nutrition Per Serving
Nutrition cannot be calculated reliably because the source does not provide a serving size.
Ingredients:
- 100 g qinoa (cooked)
- 80 g pomegranate seeds
- 1/2 cucumber
- 1/2 red pepper
- handful fresh mint
- 1 sprig onion
- 1 lemon
- sprouts (optional)
- 100 g fets
- extra virgin olive oil
- 2 tbsp pumpkin seeds
- 30 g parsley
- 1 tin beans (drained, rinsed, and dried)
- 2 tbsp capers
Ingredients are subject to availability at local stores. Unavailable items will be automatically substituted at best-effort.
Directions
- Dice the CUCUMBER, removing the seeds to preserve its texture and help prevent excess moisture from making the salad soggy.
- Dice the RED PEPPER and thinly slice the SPRING ONION.
- Add the cucumber, red pepper, spring onion, CAPERS, PARSLEY, FRESH MINT, POMEGRANATE SEEDS, PUMPKIN SEEDS, optional SPROUTS, and drained BEANS to a large bowl.
- Finely grate the zest of one LEMON directly over the salad.
- Add the precooked QUINOA and toss everything together until evenly combined.
- Season with SALT and BLACK PEPPER to taste.
- Squeeze fresh LEMON JUICE over the salad and drizzle generously with EXTRA-VIRGIN OLIVE OIL.
- Add the FETA and gently toss or crumble it over the finished salad before serving.
Recipe Notes
- Removing the cucumber seeds helps preserve texture and prevents the salad from becoming watery.
- Batch-cooking quinoa in advance makes this salad especially quick to assemble.
- Sprouts are optional and can be added for extra freshness and texture.
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