Ingredients:
• 10 oz fresh arugula
• 2 tablespoons basil seeds (providing prebiotic fiber and complete protein)
• 1 cup cooked split peas
• 6 Brazil nuts, chopped
• A handful of walnuts (~1 oz)
• ½ cup mixed berries (blueberries, strawberries, or raspberries)
• ½ cup pomegranate arils
• 2 oz goat cheese, crumbled (optional for a creamy texture)
• Handful of dried cranberries
• Juice of ½ a lemon
• 2 tablespoons olive oil
• Salt and pepper to taste
Ingredients:
1. Prep the Base: In a large salad bowl, add the arugula as the base.
2. Hydrate the Basil Seeds: Soak 2 tablespoons of basil seeds in water for 10 minutes until they swell and form a gel-like texture. Drain and set aside.
3. Layer the Ingredients: Add cooked split peas, walnuts, Brazil nuts, mixed berries, pomegranate arils, and cranberries on top of the arugula.
4. Add Goat Cheese: Crumble the goat cheese evenly over the salad (omit for a vegan option).
5. Prepare the Dressing: In a small bowl, whisk together the lemon juice, olive oil, salt, and pepper.
6. Combine and Serve: Drizzle the dressing over the salad, top with the hydrated basil seeds, and toss gently to combine.
Nutritional Highlights
• Fiber: ~47.7 grams
• Protein: ~46.4 grams
Why This Salad Works
This recipe is a powerhouse of nutrients:
• Arugula: A leafy green rich in antioxidants and phytonutrients.
• Basil Seeds: High in prebiotic fiber, omega-3s, and complete protein.
• Split Peas: Packed with plant-based protein and fiber.
• Nuts and Seeds: Brazil nuts provide selenium, while walnuts add omega-3 fatty acids.
• Berries and Pomegranate: Loaded with antioxidants for skin and heart health.
• Goat Cheese: Adds creaminess and protein (optional).
• Olive Oil and Lemon Juice: Healthy fats and a zesty flavor boost.
This salad is perfect for lunch, dinner, or post-workout fuel. It’s gluten-free, high in fiber, and full of whole food goodness. Feel free to customize with your favorite berries or nuts!
Enjoy a salad that nourishes your body and supports your health goals!
