Summer Superfood Salad

You’ll love this summer superfood salad. But, just what exactly is a “superfood”? Well. a well-known search engine defines it as “a nutrient-rich food considered to be especially beneficial for health and well-being”. So how better to make sure you combine as many of these superfoods as possible into your daily diet, than by having them in an amazingly tasty and colourful summer superfood salad like this?

Stuffed full of healthy superfoods plus a wholegrain boost from the quinoa, this vegetarian lunch or dinner option is sure to satisfy all appetites

Here on my blog I often like to tell you how the inspiration for each recipe came about. Well you see, Lynne regularly travels up and down to London and often comes home enthusiastically telling me of dishes she’s had and their associated ingredients. So then,inspired by that, I’ll often try to re-create them like these smoked haddock fishcakes, which came out rather well (if I may say so myself 🙂 ), and more recently, this seasonal summer superfood salad.

Stuffed full of healthy superfoods plus a wholegrain boost from the quinoa, this vegetarian lunch or dinner option is sure to satisfy all appetites.

Let’s list just some of the superfood nutritional benefits of this summer superfood salad:-

  • Quinoa contains twice the protein content of rice and is known to be an excellent source of calcium, magnesium and manganese. It also has high levels of several B vitamins, vitamin E and dietary fibre.
  • Butternut squash is low in fat, high in antioxidants (natural compounds found in food that can prevent or slow cell damage), potassium and vitamin B6. The colour indicates the presence of heart disease and cancer protecting nutrients knows as carotenoids.
  • Broccoli is a good source of vitamin C, can help to reduce levels of cholesterol and triglycerides (both of which can cause cardiovascular disease) plus it contains folate and soluble and insoluble fibre and calcium too.
  • Pine nuts and sunflower seeds are great sources of the essential fatty acid (omega 6), as well as both being rich in mono-unsaturated fatty acids like oleic acid, said to help lower bad cholesterol and promote good cholesterol in the blood.

You get the general message right? Should I say it again? Ok. Eat your veggies salads! 😉

And seeing as we’re all about salads this week, have you checked out my chicken Caesar salad recipe from earlier with its lighter dressing?

Summer Superfood Salad
Prep time
Cook time
Total time
Stuffed full of healthy superfoods plus a wholegrain boost from the quinoa, this vegetarian lunch or dinner option is sure to satisfy all appetites.
Recipe type: Lunch or Dinner
Serves: 4
  • 100g quinoa
  • 330ml vegetable stock
  • 300g butternut squash, peeled and cubed
  • 130g chopped broccoli
  • 100g peas
  • 100g wild rocket leaves, chopped
  • 2 ripe salad tomatoes, chopped
  • 1 inch piece of cucumber, diced
  • 30g pine nuts, toasted
  • 10g sunflower seeds
  • 1 tbsp. olive oil
  • A good squeeze of fresh lemon
  1. Wash the quinoa in cold water, drain and place in a small saucepan along with the vegetable stock. Bring the stock to the boil then reduce to a simmer for 20 minutes until most of the stock has been absorbed. Remove from heat, drain excess stock and allow to stand for 10 minutes.
  2. Whilst quinoa is cooking, prepare the rest of the ingredients.
  3. Cook the butternut squash, broccoli and peas. Prepare each based on their cooking times until they are al-dente.
  4. Place the wild rocket, drained quinoa, tomatoes, cucumber, broccoli, butternut squash, peas, pine nuts and sunflower seeds into a large bowl.
  5. Toss everything together in the olive oil and serve with a good squeeze of fresh lemon.
Stores covered in fridge for 2 – 3 days.

All my recipes and conversions to U.S. measuring units can be found at my yummly page.


Summer Superfood Salad Nutrition Label

Stuffed full of healthy superfoods plus a wholegrain boost from the quinoa, this vegetarian summer superfood salad is sure to satisfy all appetites.

I’ll often take this summer superfood salad to work as a packed lunch. It’s easily “freshened” up with a little squeeze of lemon or a dash of salt and pepper. Great too served with some crisp breads!

Stuffed full of healthy superfoods plus a wholegrain boost from the quinoa, this vegetarian lunch or dinner option is sure to satisfy all appetites.

Well, we’re on a complete money saving exercise here now, since I mentioned in this post, that we’ve booked a trip to Uganda in December to go Gorilla Trekking. So, other than climbing Ben Nevis at the end of August and a possible weekend staying over in Edinburgh (we’ve vouchers for a free stay there) it’s time to watch those pennies!

Anyway, I’ll let you know of the preparations for this trip over the next few months, and try to contain our excitement!!

How is your weekend ahead looking? I’m doing one of my most favourite things. Yep! Cooking and photographing the results. I’ve got a new lighting operation that I’m practising to use in my kitchen now which involves a bit of setting up, so if I can make it worthwhile by doing several recipes at the same time, then that’s a better use of time.

Nothing will ever replace natural light, when it comes to food photography, of course, but for those of you who follow my moaning about this, you’ll know that good natural light here in Scotland is often lacking. 🙁

Anyhoo. Let’s link up with Ms Spoons, as its Thursday @ Running with Spoons  and head on over there to check out what everyone else is up too!

Have a good one! 🙂

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  1. YUM! I’ve been on a salad kick too, Neil. I LOVE raw broccoli and cauliflower on my salads, and have been really getting into adding nuts and seeds too. Your salads look a lot more pretty than mine do though lol. My food is all over the shop and a hot mess. 😉

    • says:

      Glad you like this one Erin, thanks! 🙂

      I think that so many folks boil their vegetables to death and eat them experiencing no taste or joy from them, that’s sad. I like raw broccoli a lot in my salads, and I’m thinking I should add more raw cauliflower too, thanks for the reminder.

      I did spend a while getting the salad looking pretty for the photos here, with equal colours but normally I’d just chuck everything onto the plate, with no thought! 😆

  2. This looks absolutely fantastic!! I need to try it.

    • says:

      Thanks Liz. 😀

      I did try a combination of dressings before I settled on just a little olive oil and a good squeeze of lemon. It just felt “fresher” that way.

      I’d love to hear feedback if you get a chance to try it out. 🙂

  3. says:

    Hey Alexis, thanks for checking out Neil’s Healthy Meals! 🙂

    Thanks for your comment, you can certainly put as much butternut squash into this salad as you like. It’s one of my favourite ingredients in this salad. Although I guess really I like them all! 😉

  4. This sounds divine! I love butternut squash and pinenuts. Will have to try this!

    • says:

      Hey Amber, thanks for your comment and jumping over here to Neil’s Healthy Meals! 🙂

      Yeah, I’m glad that I left those items in the salad. They really compliment it well with their soft tasty texture.

  5. This looks like a great salad!
    NancyC recently posted…Keep Your Face to the SunshineMy Profile

    • says:

      Thanks for your comment Nancy, I’ve been enjoying reading through your blog. 🙂

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