Fresh & Vibrant Whole Foods Salad Bowl

A nourishing, nutrient-dense bowl inspired by the Risteard Whole Foods philosophy.

Serves: 2
Prep Time: 20 minutes

Ingredients

For the salad

• 2 cups mixed leafy greens (baby spinach, rocket, or mixed leaves)
• 1 cup cooked quinoa, cooled
• 1 cup cucumber, diced
• 1 cup cherry tomatoes, halved
• 1 large carrot, ribboned or grated
• 1 avocado, sliced
• ½ cup cooked chickpeas, drained and rinsed
• ¼ cup red cabbage, finely shredded
• 2 tablespoons pumpkin seeds
• 2 tablespoons sunflower seeds
• 2 tablespoons fresh parsley, chopped
• 1 tablespoon fresh dill or coriander (optional)

Lemon Tahini Dressing

• 2 tablespoons tahini
• Juice of 1 lemon
• 1 tablespoon apple cider vinegar
• 1 teaspoon Dijon mustard
• 1 teaspoon maple syrup (optional)
• 2–4 tablespoons water (to thin)
• ½ teaspoon garlic powder or 1 small garlic clove, crushed
• Sea salt and freshly ground black pepper, to taste

Method

1. Cook the quinoa according to the packet instructions and allow it to cool completely.
2. Wash and prepare all the vegetables.
3. Arrange the leafy greens in two wide bowls.
4. Add the quinoa, cucumber, tomatoes, carrot, chickpeas, cabbage, and avocado in colourful sections around the bowl.
5. Sprinkle over the pumpkin seeds, sunflower seeds, and fresh herbs.
6. Whisk together all the dressing ingredients until smooth, adding water until it reaches a pourable consistency.
7. Drizzle generously over the salad just before serving.

Whole Foods Tips

• Add sprouts for extra enzymes and crunch.
• Include fermented vegetables such as sauerkraut for gut health.
• Swap quinoa for buckwheat, brown rice, or cooked spelt berries.
• Add baked sweet potato for a more substantial meal.
• Top with hemp hearts for an extra boost of plant protein and omega-3 fats.

Risteard Whole Foods Philosophy

This bowl is built around real, minimally processed ingredients that work together to provide fibre, healthy fats, plant protein, vitamins, minerals, and long-lasting energy. Each ingredient contributes to nourishment without relying on refined foods or unnecessary additives.