Dean Ornish's Health Hearty Salad
Revitalize your mealtime with Dean Ornish's Health Hearty Salad, a nutrient-packed blend of vibrant vegetables, protein-rich quinoa, and creamy avocado drizzled in a zesty lemon-Dijon dressing. This heart-healthy salad features a robust mix of spinach and arugula as the base, complemented by sweet cherry tomatoes, crisp cucumber, and crunchy carrot for layers of texture and flavor. The addition of chickpeas boosts plant-based protein, while fresh parsley adds a subtle herbaceous touch. Ready in just 20 minutes, this wholesome dish is perfect as a light main course or a refreshing side—ideal for anyone seeking a satisfying, flavorful way to eat clean and support a healthy lifestyle. Keywords like "heart-healthy salad," "quinoa salad recipe," and "easy nutritious meals" make this dish a must-try for health-conscious food lovers!
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Ingredients
- 4 cups Spinach
- 2 cups Arugula
- 1 cup Cooked quinoa
- 1 cup Cherry tomatoes
- 1 medium Cucumber
- 1 medium Red bell pepper
- 1 large Carrot
- 1 medium Avocado
- 1 cup Chickpeas, cooked or canned (drained and rinsed)
- 2 tablespoons Fresh parsley, chopped
- 3 tablespoons Lemon juice
- 1 tablespoon Olive oil
- 1 teaspoon Dijon mustard
- 1 clove Garlic, minced
- 0.5 teaspoon Salt
- 0.25 teaspoon Black pepper
Directions
Step 1
Wash and dry all fresh produce thoroughly.
Step 2
In a large salad bowl, combine the spinach and arugula to create the salad base.
Step 3
Add the cooked quinoa to the greens and gently toss to combine.
Step 4
Slice the cherry tomatoes in halves, dice the cucumber and red bell pepper, and shred the carrot. Add them to the bowl.
Step 5
Cut the avocado into cubes and add it to the salad along with the cooked chickpeas.
Step 6
Sprinkle the chopped parsley over the salad for added freshness.
Step 7
In a small mixing bowl, prepare the dressing: whisk together the lemon juice, olive oil, Dijon mustard, minced garlic, salt, and black pepper until well combined.
Step 8
Pour the dressing over the salad and toss gently to ensure all ingredients are evenly coated.
Step 9
Serve immediately and enjoy this heart-healthy, flavorful salad!
Nutrition Facts
| Serving size | (1311.8g) |
|---|
| Amount per serving | % Daily Value* |
|---|---|
| Calories | 1131.3 |
| Total Fat 48.4g | 0% |
| Saturated Fat 6.7g | 0% |
| Polyunsaturated Fat 4.3g | |
| Cholesterol 0mg | 0% |
| Sodium 1828.7mg | 0% |
| Total Carbohydrate 147.0g | 0% |
| Dietary Fiber 42.2g | 0% |
| Total Sugars 29.6g | |
| Protein 39.3g | 0% |
| Vitamin D 0IU | 0% |
| Calcium 394.4mg | 0% |
| Iron 14.4mg | 0% |
| Potassium 3614.2mg | 0% |
Source of Calories