‘Kitchen Sink’ Super salad

DinnerlunchsaladHealth
Written By Alana Lavery

This salad is a go to for meal prep in my house, the salad is a feast for the senses, boasting a colorful array of vegetables, healthy fats, and protein-packed ingredients. The combination of cos lettuce, sundried tomatoes, broccoli, red onions, red cabbage, Kalamata olives, chickpeas, capsicum, avocados, feta, pepitas, sunflower seeds, and cucumber creates a nutrient-rich medley that covers a spectrum of vitamins, minerals, and antioxidants

Salad is a nutritional powerhouse, offering a well-balanced combination of carbohydrates, protein, and healthy fats. Chickpeas and feta contribute plant-based proteins, while avocados and olive oil provide heart-healthy fats. The fiber from various vegetables and seeds adds to the satiety, keeping you full and energized throughout the day.

The inclusion of avocados and extra virgin olive oil not only enhances the flavor but also brings with it a host of health benefits. These fats are known for their positive impact on cardiovascular health, promoting good cholesterol and supporting overall heart function.

The beauty of this salad lies in its adaptability. Feel free to customize it based on your preferences or dietary needs. Add a dash of fresh chili for a spicy kick, adjust the portion sizes to meet your calorie goals, or experiment with different herbs and spices to suit your taste.

Ingredients

  • Head of cos lettuce sliced.

  • 1 Cup of sundried tomato’s diced

  • One head of broccoli cut to small pieces

  • 2 red onions diced

  • Half of a small red cabbage sliced

  • 670g of sliced Kalamata Olives

  • 1 can of chickpeas

  • 1 large capsicum

  • 2 avocados sliced.

  • 400g of Feta

  • 1/2 cup of pepitas

  • 1/2 cup of sunflower seeds

  • 1 large cucumber sliced.

  • Salt and pepper to taste

  • Fresh chili for some spice (optional)

Dressing

  • Balsamic vinegar

  • Fresh lemon/lime juice

  • Extra virgin olive oil

Instructions

  1. Turn the oven on 248F/ 120C.

  2. pour out the liquid from the can of chickpeas, place the chickpeas onto a pan lined with baking paper and sprinkle with salt and pepper to taste. Place the tray in the oven for 20 minutes until the chickpeas are golden brown, then take out and allow to cool completely.

  3. begin preparing fresh ingredients by cleaning any that were exposed to the elements and ensure they are dry before using them.

  4. slice the cos lettuce and onion to about the same length

  5. with the broccoli you want it into smaller mouth sized pieces, this allows for better dressing coverage later on.

  6. cut the sundried tomatoes down into smaller pieces, these should be about the same size as he sliced olives

  7. grate the cucumber and dice it the capsicum into similar sized cubes.

  8. Begin putting all the above ingredients into a large bowl with the pepitas and sunflower seeds and mix, ensure it is well combined.

  9. dice the avocado and put it into the salad but do not mix

  10. with a fork crush the feta into crumbs and place into bowl, add salt peeper to taste, mix gently. Enjoy!


    As this is a large salad its preferable to put the dressing in once served, this also helps the salad last longer in the fridge if you are making this for meal prep.

Approximately 4,000-4,500 calories for the entire salad (without dressing) recommended to be divided into five standalone meals.

Alana Lavery