A Symphony of Flavor and Health that combines nutrient-rich Swiss chard, Lentils, Salmon and a delicious Vinaigrette
This ultimate nutritional powerhouse salad recipe creates a vibrant and delicious salad packed with protein, fiber, vitamins, and healthy fats. Hence, making it a true Nutritional Powerhouse Salad that can also be used as a meal prep option.
First, Black Lentils are the base of this salad. They are rinsed and simmered with garlic, thyme, and salt until tender. Lentils are a great source of plant-based protein and fiber, keeping you feeling full and satisfied. They are also rich in iron, which is crucial for transporting oxygen throughout the body and maintaining energy levels.
Next, this ultimate nutritional powerhouse salad includes Salmon, which adds another layer of protein and healthy fats to the salad. Moreover, the salmon fillets are seasoned with cumin, smoked paprika, red pepper flakes, black pepper, and salt before being broiled or roasted. Salmon is an excellent source of omega-3 fatty acids, which are essential for heart health, brain function, and reducing inflammation.
Adding leafy green vegetables and fruits
Additionally, a medley of vegetables and fruits adds a delightful burst of flavor, vitamins, and antioxidants to the salad. Swiss chard and kale, both leafy greens, are rich in vitamins A, C, and K, which are important for maintaining healthy vision, bones, and promoting blood clotting. Red onions add a touch of pungency and are a source of quercetin, an antioxidant that may help reduce the risk of heart disease.
Strawberries and gooseberries are a sweet and tart addition to the salad. They are loaded with vitamin C, which boosts the immune system and promotes healthy skin. Strawberries are also a good source of antioxidants that help fight free radicals in the body.
The pièce de résistance of this salad is the homemade vinaigrette. It’s bursting with flavor and nutrients. Grape or cherry tomatoes, kumquats, garlic, shallots, habanero pepper (optional), oregano, thyme, lemon juice, and olive oil are all blended together to create a tangy and flavorful dressing. This vinaigrette adds a touch of acidity and brightness to the salad, while also provides additional vitamins and antioxidants.
How to assemble and dress this nutritional powerhouse salad
Moreover, assembling the salad is simple. The Swiss chard, kale, and red onions are dressed with some of the vinaigrette and massaged to incorporate the flavors. The remaining fruits, lentils, salmon, and additional vinaigrette are then added to create a visually stunning and nutritionally packed salad.
Importantly, this Nutritional Powerhouse Salad is a complete and balanced meal that is perfect for lunch or dinner. It’s loaded with protein, fiber, healthy fats, vitamins, and antioxidants, making it a delicious and nutritious way to nourish your body. Furthermore, this nutritional powerhouse salad makes the perfect meal prep.
Craving more nutritional powerhouse salad?
Thy our nutrient-packed roasted beat salad that features vibrant and refreshing roasted beets, citrus vinaigrette and a mix of greens, fruits and nuts. Also, this kale, vegetables and mango salad with red wine vinaigrette makes a perfect lunch salad.
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Nutritional information
This website provides approximate nutrition information for convenience and as a courtesy only. Nutrition information can vary for a variety of reasons. For the most precise nutritional data use your preferred nutrition calculator based on the actual ingredients you used in the recipe
Ultimate Nutritional Powerhouse Salad
Equipment
- prep dish I love the caraway prep dish
- mini vinaigrette container The caraway dots are perfect
Ingredients
For the Lentils
- 1 cup black lentils rinsed thoroughly and soaked for 20 minutes.
- 3 1/2 cups water for cooking the lentils
- 2 large garlic cloves peeled and smashed or sliced
- 4 – 5 small thyme sprigs
- 3/4 teaspoon kosher salt
For the Salmon
- 1 1/2 – 2 pounds salmon fillet skinless and boneless. Cut up salmon into portion sizes
- 1/2 teaspoon ground cumin
- 1/2 teaspoon smoked paprika
- 1/2 teaspoon red pepper flakes
- 1/2 teaspoon freshly ground black pepper
- 1 teaspoon kosher salt
- 2 – 3 teaspoons (OPTIONAL) extra virgin olive oil
For the Vinaigrette
- 7 – 8 grape or cherry tomatoes
- 5 – 6 Kumquats
- 4 cloves garlic peeled and roughly chopped
- 1/2 small shallot peeled and roughly chopped
- 1/2 Habanero pepper seeds removed
- 1 tablespoons fresh oregano
- 1 teaspoon fresh thyme leaves
- 1/4 teaspoon ground cumin
- 1/4 teaspoon smoked paprika
- 1/4 cup freshly squeezed lemon juice
- 3/4 cup extra virgin olive oil
- salt and freshly ground black pepper to taste
For the Vegetables and Fruits
- 1 bunch swiss chard organic. I used white stemmed Swiss chard. Rinse and dry thoroughly. Remove leaves from the stalk and chopped the leaves roughly. Discard stems
- 1 bunch kale organic. I used red leaf kale. Prepare in the same manner as the Swiss chard
- 1/4 small red onion peeled and thinly sliced
- 6 – 8 ounces kumquats rinsed thoroughly. And cutup in halves if desired
- 7 – 8 large strawberries organic. Rinsed thoroughly. Hulled and halved or quartered.
- 1 1/2 cups grape or cherry tomatoes rinsed and halved if desired
- 6 ounces gooseberries rinsed thoroughly
Instructions
For the Lentils
- Add the lentil ingredients into a 2 or 3 quart saucepan. Use medium high heat to bring to a boil. Cover. Reduce heat and simmer 20 minutes until tender. Strain and reserve for plating.1 cup black lentils, 3 1/2 cups water, 2 large garlic cloves, 4 – 5 small thyme sprigs, 3/4 teaspoon kosher salt
Season and roast the salmon
Preheat broiler per your manufacture recommendation. Alternatively can roast the fish in a preheated oven 425F/218C degrees.
- Add the salmon portions to a medium mixing bowl. Season with the spice mix and olive. Mix to coat the fish thoroughly.1 1/2 – 2 pounds salmon fillet, 1/2 teaspoon ground cumin, 1/2 teaspoon smoked paprika, 1/2 teaspoon red pepper flakes, 1/2 teaspoon freshly ground black pepper, 1 teaspoon kosher salt, 2 – 3 teaspoons (OPTIONAL) extra virgin olive oil
- The seasoned salmon can sit for 15 minutes before broiling or baking.
- Place the salmon on a broiler pan. Broil in the preheated broiler with the pan 5 to 6 inches below the broiler heat. Broil 3 to 4 minutes. Remove and reserve for plating.Alternatively if roasting place the salmon on a baking sheet lined with parchment paper and roast 3 to 4 minutes.
For the vinaigrette
- Add the vinaigrette ingredients into a wide mouth mason jar. Use an immersion blender, blend until smooth and creamy.Note: Vinaigrette can be used as a marinade, a sauce or us as a salad dressing.7 – 8 grape or cherry tomatoes, 5 – 6 Kumquats , 4 cloves garlic, 1/2 small shallot, 1/2 Habanero pepper, 1 tablespoons fresh oregano, 1 teaspoon fresh thyme leaves, 1/4 teaspoon ground cumin, 1/4 teaspoon smoked paprika, 1/4 cup freshly squeezed lemon juice, 3/4 cup extra virgin olive oil, salt and freshly ground black pepper to taste
Assemble the salad when ready to serve or if using as a meal prep, don't season the veggies and fruits.
- When ready to serve, Season the Swiss chard, kale and red onions with your desired amount of the vinaigrette. Use your hands or salad tongs to massage the dressing into the greens.Note: I usually make 4 meal prep bowls with the vinaigrette added to mini covered bowls.1 bunch swiss chard, 1 bunch kale, 1/4 small red onion
- Add the remaining fruits and more vinaigrette. Mix to coat. Serve, topped with the black lentils and salmon portions. Enjoy.6 – 8 ounces kumquats, 7 – 8 large strawberries, 1 1/2 cups grape or cherry tomatoes, 6 ounces gooseberries
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