Superfood Salad

This Superfood Salad is a powerhouse of nutrition, combining vibrant raw beets, crunchy red cabbage, and fresh chopped spinach for a burst of antioxidants and cancer-fighting compounds. For a boost of plant-based protein, use lentils, edamame, or a combination of both. Toss it all with a flavorful oil-free miso dressing, and you've got a wholesome, satisfying meal that's as delicious as nourishing. Perfect for a quick lunch or a light dinner!

I used this study to select some of the best cancer-fighting salad bar veggies and created a nutrient-packed Superfood Salad.

This vegan salad recipe was inspired by this Miso Salad Bowl, this High-Fiber Protein Vegetable Salad, and my High-Protein Bean Salad.

Jump to:

🥗 Why This Is a Superfood Salad
👩🏼‍🌾 Ingredients & Health Benefits
🫛 Substitutions
📖 How to Make Superfood Salad with Protein
✔️ Expert Tips
🛒 Shop Recipe Cookware and Ingredients
🙋🏽‍♀️ Recipe FAQs
🍽️ Related Recipes
🫙 More Dressing Ideas
👩🏽‍🍳 Made this recipe?
Superfood Salad
💬 Comments

🥗 Why This Is a Superfood Salad

Not all veggies are created equal when it comes to fighting cancer. Some target multiple types of cancer at once, making them true superfoods. Using this data, let's figure out the best choices for a salad recipe.

Among typical salad greens, spinach takes the top spot for fighting breast, brain, lung, kidney, and other cancers.

Red cabbage contains the highest level of antioxidants among cabbages. This is largely due to its rich content of anthocyanins, the pigments responsible for its deep purple-red color.

For toppings, beets show strong cancer-fighting properties. Beets are also one of the best dietary sources of natural nitrates, which are converted into nitric oxide in the body. Nitric oxide plays a key role in relaxing blood vessels, improving blood flow, and supporting cardiovascular health. Raw beets retain more nitrates compared to cooked beets since heat can reduce nitrate levels. The nitrates in beets have been shown to enhance athletic performance by improving oxygen efficiency during exercise. This is why beet juice is popular among endurance athletes. Pairing them with vitamin C-rich foods (like citrus or red peppers) may further boost nitrate absorption!

Finally, the standout veggie across the board is garlic. It's #1 against seven types of cancer, targeting tumor cells while leaving healthy cells untouched. That's why I used my garlicky miso sauce dressing for a powerhouse meal.

The key takeaway? Including cruciferous and Allium vegetables in your diet is essential for cancer prevention. That garlicky, veggie-packed salad is more than just delicious-it's a strategy for long-term health.

👩🏼‍🌾 Ingredients & Health Benefits

For the salad:

Lentils, edamame, red cabbage, spinach, and beet.

Spinach leaves are tender and delicate, with a smooth texture that becomes slightly wilted when dressed. The taste is mild and earthy, with a hint of sweetness that pairs well with bold miso sauce dressing.
Raw beets are crunchy and slightly dense, with a vibrant, earthy sweetness that intensifies as you chew.
Red cabbage is crisp and sturdy, adding a satisfying crunch to any dish. Its flavor is mild yet slightly peppery, with a faint bitterness that becomes sweeter when paired with the tangy dressing.
Edamame & Lentils: For a protein-packed boost, add either edamame, lentils, or both to this salad. Edamame brings a tender bite and a mild, slightly nutty flavor, while lentils add heartiness with an earthy taste. Together, they deliver a powerhouse of plant-based protein, making your meal both satisfying and nutrient-rich. Note: Edamame has more protein per calorie (~0.095 g/cal) compared to lentils (~0.078 g/cal).
Raw pumpkin seeds are optional for an extra boost of protein and heart-healthy fats. I leave mine raw to avoid AGEs and preserve their natural nutrients.

For the Miso Sauce Dressing:

Tamari, rice vinegar, white miso, ginger, maple syrup, and garlic.

Mellow or white miso is a healthier alternative to salt, as it doesn't raise blood pressure like regular salt does! It's made from fermented soybeans, it's not only delicious but also packed with probiotics, vitamins, and minerals.
Date syrup or maple syrup
Optional longevity spices: Long Pepper contains the anti-aging compound piperlongumine. Black Cumin Seeds may improve weight loss, cholesterol, triglycerides, blood pressure, and blood sugar control.
Ginger can lower blood sugar levels and improve long-term blood sugar control, help with menstrual cramps, and may help with migraines.
Tamari (gluten-free) - Use low-sodium tamari for a healthier sauce.
Garlic is a mineral absorption enhancer. It aids the absorption of nutrients in the presence of phytonutrients. Add this dressing to salads to aid absorption.

See the printable recipe card below for quantities.

🫛 Substitutions

Lentils - French lentils are firmer and hold their shape beautifully, but any green lentil will work. Alternatively, you can substitute with more edamame for a tender, protein-packed option.
Edamame - Use frozen, shelled edamame for convenience, or substitute with more lentils. Note: Edamame has more protein per calorie (~0.095 g/cal) compared to lentils (~0.078 g/cal).
Spinach - use chopped kale or arugula instead
Red cabbage - substitute with green, savoy, or white cabbage instead
Dressing - use my Pesto Without Nuts as the dressing to switch things up and add a burst of flavor

For more healthy salads and dressings, visit my Vegan Salad Recipes page and Healthy Vegan Dressing recipes.

📖 How to Make Superfood Salad with Protein

This is an overview. The full recipe is at the bottom of the post.

Grated cabbage on a wooden cutting board.

Prepare the veggies: Grate or thinly slice the red cabbage.

Prepare the veggies: Grate or julienne the beets.

Chopped spinach on a wooden cutting board.

Prepare the veggies: Roughly chop the spinach or use baby spinach as is.

Grated beet and red cabbage and chopped spinach in a white bowl.

Prepare the veggies: Combine the prepped veggies in a large salad bowl.

French lentils cooking in a white saucepan.

Prepare the protein: If using lentils, cook them until al dente, drain, and let cool.

Thawed shelled edamame in a metal sieve.

Prepare the protein: If using edamame, thaw them by running them under warm water in a fine mesh sieve.

A bowl with soy sauce, miso, and tahini for miso tahini dressing.

Make the dressing: In a small bowl, whisk together the miso, tamari, rice vinegar, ginger, garlic, and date syrup until smooth and well combined.

Spinach, red cabbage, beet, edamame, lentils and dressing in a white bowl.

Serve: Add the dressing just before serving for maximum freshness. Add a dollop of my Pesto Without Nuts or use it as the dressing!

✔️ Expert Tips

For a crunchier texture, slice them with a sharp knife or use a large grater. I used a fine grater for a more flavorful salad, as the dressing soaks even more into the veggies.
Plant-based protein: Use just lentils, edamame, or both for a protein-packed boost. Note: Edamame has more protein per calorie (~0.095 g/cal) compared to lentils (~0.078 g/cal).
Tips for Perfect, Non-Mushy Lentils: Cook the lentils in boiling water until just tender, al dente, to keep them firm and avoid a mushy texture. Let them cool completely before adding to the salad, and toss them in last for the best results.
Storage: Refrigerate your Superfood Salad for up to 3 days. For maximum freshness, store the dressing separately and add it just before serving.

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W & P jade green food storage container and a plate of food.

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🙋🏽‍♀️ Recipe FAQs

Can I prepare this salad in advance?

Yes, you can prepare the salad up to 3 days in advance and store it in individual jars for a convenient on-the-go option. For maximum freshness, keep the dressing separate and add it just before serving to maintain the crispness of the vegetables.

Can I make this salad gluten-free?

Yes, all the ingredients in this salad are naturally gluten-free. Just be sure to use gluten-free miso and tamari for the dressing, and check that any store-bought toppings are labeled gluten-free if you have sensitivities.

What makes this salad a 'superfood' salad?

This salad incorporates nutrient-dense ingredients like spinach, red cabbage, beets, and lentils or edamame, all known for their high levels of vitamins, minerals, antioxidants, and plant-based protein. These components contribute to overall health and wellness.