Trying to build your bowl with more greens? This Triple Green Superfood Salad is exactly what you need! I know many of you have asked for a simple garden salad recipe, but let’s be real—”basic” isn’t in my bowl-building vocabulary. This salad kicks things up a notch with layers of nutrient-rich ingredients, vibrant colors and bold flavors. Trust me, it’s anything but ordinary.
Packed with leafy greens and topped with a tangy balsamic vinaigrette, this Superfood Salad is as versatile as it is delicious. Need a quick side? It’s got you covered. Craving something heartier? Just add a bit of protein to turn it into a more satisfying meal. Whether you’re meal-prepping for the week or throwing it together last minute, this bowl makes healthy eating easy and enjoyable.
Bowl Insights
When it comes to garden salads, variety and nutrition go hand in hand. While this Superfood Salad includes familiar favorites like carrots, cucumber and tomatoes, the real stars are the leafy greens. Darker greens are packed with more nutrients, and this bowl combines a powerhouse trio with a vibrant mix of vegetables for flavor and nourishment.
Here’s a closer look at the ingredients that make this bowl shine:
- Red Leaf Lettuce: Mildly sweet and tender, it’s rich in vitamin K, beta-carotene and vitamin C, supporting skin health, immunity and blood clotting..
- Arugula: Adds peppery kick and bold bite. Rich in vitamin K and antioxidants, including sulforaphane, a compound linked to reducing the risk of certain cancers.
- Dandelion Leaves: Bring a slightly bitter flavor that balances the other greens. Full of fiber and antioxidants, they’re known for their detoxifying properties, supporting liver function and digestion.
- Grape Tomatoes: Deliver juicy bursts of sweetness for flavor balance. Rich in beta-carotene and lycopene, an antioxidant linked to heart health and cancer prevention.
- Carrots: Provide subtle sweetness and a satisfying crunch. Packed with beta-carotene, supporting eye health and promoting radiant skin.
- Yellow Bell Pepper: Adds sweetness and a pop of color. High in vitamin C, boosting the immune system and collagen production.
- Cucumber: Refreshes and hydrates with a crisp, juicy texture. Provides vitamin K and antioxidants to support healthy skin and bones.
- Red Onion: Offers good bite and tangy flavor. Packed with quercetin, an antioxidant that helps reduce inflammation and regulate blood pressure.
- Feta Cheese (Optional): Crumbly and tangy, adding richness and depth. Provides calcium, protein and gut-friendly probiotics.
- Homemade Croutons (Optional): Add a satisfying crunch, enhancing texture without overpowering other ingredients.
- Balsamic Vinaigrette: A blend of balsamic vinegar, Dijon mustard and maple syrup with garlic and dried basil, perfectly balancing tanginess and sweetness.
Bowl Building Blocks
This Triple Green Superfood Salad is packed with fresh, wholesome ingredients that are as colorful as they are nutritious. Let’s break down the essentials to build this vibrant bowl!
Base Bowl Blend
- 4 cups red leaf lettuce, chopped
- 2 cups arugula
- 2 cups dandelion leaves, stems removed
- 2 cups grape tomatoes, halved
- 2 medium carrots, peeled and sliced into thin rounds
- 1 yellow bell pepper (orange or red peppers work too), cored and sliced
- 1 cucumber, seeded and thinly sliced
- 1/2 red onion, thinly sliced
- 1/2 cup feta cheese, crumbled (optional)
- 1 cup homemade croutons (optional, see recipe)
- Salt and freshly cracked black pepper, to taste
Tangy Balsamic Vinaigrette
- 1/4 cup extra-virgin olive oil
- 2 tablespoons balsamic vinegar
- 2-3 teaspoons pure maple syrup or honey
- 2 teaspoons Dijon mustard
- 1 cloves garlic, minced
- 1/2 teaspoon dried basil
- Salt and freshly cracked black pepper, to taste
Build Your Bowl
Making this Triple Green Superfood Salad is quick and easy. In just a few steps, you’ll have a fresh and flavorful bowl that’s perfect for any meal. For a detailed walkthrough, be sure to check out the full bowl-building segment on YouTube!
- Prep Your Greens: Wash and dry the red leaf lettuce, arugula and dandelion leaves. Chop or tear into bite-sized pieces if needed.
- Chop Your Veggies: Slice the carrots, cucumber, bell pepper and red onion. Halve the grape tomatoes.
- Make the Dressing: Whisk together olive oil, balsamic vinegar, maple syrup, mustard, garlic and dried basil. Season with salt and pepper.
- Mix the Greens: In a large bowl, toss the greens with a bit of the dressing to lightly coat them.
- Add Your Veggies: Layer the sliced veggies and grape tomatoes over the greens.
- Finish Your Bowl: Drizzle with more dressing if desired and toss to coat everything evenly.
- Add Optional Layers: Sprinkle with crumbled feta and croutons for extra flavor and texture.
- Store Properly: Keep leftover greens and veggies in separate airtight containers for up to three days. Store the dressing in the fridge for up to 10 days in its own airtight container.
Customize Your Bowl
Take your Triple Green Superfood Salad to the next level by making it your own. From swapping out greens to adding protein or flavorful toppings, the possibilities are endless. Here are some simple ideas to get you started!
- Swap the Greens: Use rubbed kale, spinach or mixed greens instead of arugula or dandelion leaves for a new flavor twist.
- Boost the Protein: Add chopped chicken breast, shredded salmon, hard-boiled eggs or baked tofu for a vegan option.
- Enhance the Flavor: Top with avocado, toasted seeds, or nuts like almonds or walnuts for extra texture and healthy fats.
Let Me See Your Bowl
If you enjoy this Superfood Salad, which I’m quite sure you will, drop a comment below and share your pics on Instagram (@that.salad.lady) and TikTok (@thatsaladlady). Don’t forget to add the hashtags #thatsaladlady and #buildyourbowl. Add the hashtags #thatsaladlady and #buildyourbowl too.
Love it? Pin it on Pinterest and share it on Facebook using #thatsaladlady. I can’t wait to see your creations!
Triple Green Superfood Salad with Balsamic Vinaigrette
4
servings30
minutes290
kcal30
minutesLoaded with wholesome greens and colorful veggies, this Superfood Salad offers a flavorful, nutrient-rich meal that’s quick and easy to make.
Ingredients
- Base Bowl Blend
4 cups red leaf lettuce, chopped
2 cups arugula
2 cups dandelion leaves, stems removed
2 cups grape tomatoes, halved
2 medium carrots, peeled and sliced into thin rounds
1 yellow bell pepper (orange or red peppers work too), cored and sliced
1 cucumber, seeded and thinly sliced
1/2 red onion, thinly sliced
1/2 cup feta cheese, crumbled (optional)
1 cup homemade croutons (optional, see recipe)
Salt and freshly cracked black pepper, to taste
- Tangy Balsamic Vinaigrette
1/4 cup extra-virgin olive oil
2 tablespoons balsamic vinegar
2-3 teaspoons pure maple syrup or honey
2 teaspoons Dijon mustard
2 teaspoons Dijon mustard
1/2 teaspoon dried basil
Salt and freshly cracked black pepper, to taste
Directions
- Prep Your Greens: Wash and dry the red leaf lettuce, arugula and dandelion leaves. Chop or tear into bite-sized pieces if needed.
- Chop Your Veggies: Slice the carrots, cucumber, bell pepper and red onion. Halve the grape tomatoes.
- Make the Dressing: Whisk together olive oil, balsamic vinegar, maple syrup, mustard, garlic and dried basil. Season with salt and pepper.
- Mix the Greens: In a large bowl, toss the greens with a bit of the dressing to lightly coat them.
- Add Your Veggies: Layer the sliced veggies and grape tomatoes over the greens.
- Finish Your Bowl: Drizzle with more dressing if desired and toss to coat everything evenly.
- Add Optional Layers: Sprinkle with crumbled feta and croutons for extra flavor and texture.
- Store Properly: Keep leftover greens and veggies in separate airtight containers for up to 3 days. Store the dressing in the fridge for up to 10 days in its own airtight container.
Notes
- Time-Saving Tip: Prep the veggies in advance and store them for up to 3 days. The dressing will stay fresh for 10 days in the fridge.
- Oil-Free Option: Mix balsamic vinegar with water, Dijon mustard, maple syrup (or honey), garlic, and dried basil. Add avocado, seeds or nuts to aid the absorption of fat-soluble vitamins.
- Protein Add-Ins: For a heartier meal, include chopped chicken breast, shredded salmon, hard-boiled eggs or baked tofu for a vegan option.
This information is provided as a courtesy and is only an estimate. Please review my full disclaimer to get a clear understanding of the nutrition and health information and resources presented and written on my website.
