The Perfect High Fiber Salad

 High Fiber Salad Recipe

This high fiber salad was inspired by a summer trip to a local farmer's market, where the abundance of fresh, vibrant vegetables was simply irresistible. The idea was to create a dish that not only showcased the season's best produce but also packed a nutritional punch. The addition of quinoa and chickpeas, both protein-rich and high in fiber, transforms this salad into a hearty and satisfying meal. The tangy lemon dressing, balanced with a hint of honey and mustard, ties all the flavors together beautifully. This salad is a testament to how healthy eating can be both delicious and visually stunning, making it a perfect choice for a light lunch or a festive gathering.

Ingredients

Mixed Greens: 4 cups (e.g., spinach, kale, arugula, and romaine)

Chickpeas: 1 can (15 oz), drained and rinsed

Quinoa: 1 cup, cooked

Red Bell Pepper: 1, diced

Cucumber: 1, diced

Cherry Tomatoes: 1 cup, halved

Avocado: 1, diced

Red Onion: 1/2, thinly sliced

Carrots: 2, shredded

Sunflower Seeds: 1/4 cup

Dried Cranberries: 1/4 cup

Fresh Parsley: 1/4 cup, chopped

Dressing

Olive Oil: 1/4 cup

Lemon Juice: 2 tablespoons

Dijon Mustard: 1 teaspoon

Garlic: 1 clove, minced

Honey: 1 teaspoon (optional)

Salt and Pepper: to taste

Instructions

Prepare the Quinoa:

Rinse 1 cup of quinoa under cold water to remove any bitterness. In a medium saucepan, bring 2 cups of water to a boil. Add the quinoa, reduce heat to low, cover, and simmer for about 15 minutes or until the water is absorbed and the quinoa is tender. Fluff with a fork and let it cool.

Assemble the Salad:

In a large salad bowl, combine the mixed greens, chickpeas, quinoa, red bell pepper, cucumber, cherry tomatoes, avocado, red onion, carrots, sunflower seeds, dried cranberries, and parsley.

Prepare the Dressing:

In a small bowl or jar, whisk together the olive oil, lemon juice, Dijon mustard, minced garlic, honey (if using), salt, and pepper until well combined.

Dress the Salad:

Pour the dressing over the salad and toss gently to combine all the ingredients and ensure everything is evenly coated with the dressing.

Serve:

Serve immediately, or refrigerate for up to a few hours to allow the flavors to meld. If refrigerating, add the avocado just before serving to prevent it from browning.

Nutritional Highlights

Mixed Greens: Provide a variety of vitamins, minerals, and fiber.

Chickpeas: High in protein and fiber, helping to keep you full longer.

Quinoa: A complete protein and high in fiber.

Bell Pepper, Cucumber, Tomatoes, Carrots: Rich in vitamins, antioxidants, and fiber.

Avocado: Adds healthy fats and fiber.

Sunflower Seeds: A good source of healthy fats and fiber.

Dried Cranberries: Provide a touch of sweetness and fiber.

Tips

Customization: Feel free to add other high-fiber ingredients such as black beans, edamame, or flax seeds.

Storage: If preparing ahead, store the dressing separately and add just before serving to keep the salad fresh.

Protein Boost: Add grilled chicken, tofu, or hard-boiled eggs for additional protein.