Are you among the 95 percent of Americans who don’t eat enough fiber? I mean, statistically, the answer is probably yes! But even if you do hit your fiber quota (25 grams per day for women and 38 grams per day for men), you’re still going to want this high-fiber salad recipe.
What’s so great about fiber? Among other health benefits, fiber:
- Helps keep you regular.
- Promotes a healthy gut biome.
- Lowers the risk of certain types of cancer.
- Controls blood sugar levels.
- Promotes satiety (fullness) at meals and snacks.
- Lowers cholesterol.
It really is an MVP in the world of nutrients.
But let’s get back to this salad. In addition to packing in a whopping 10 grams of fiber per serving, this salad is so delicious. It’s the perfect blend of sweet and savory and has just a little bit of crunch from the radishes and the seeds.
While great on its own, I usually top this high-fiber salad with a grilled chicken breast for some extra protein.
Yields: 4 servings
Prep Time: 20 minutes
Cook Time: 15 minutes
Click here for a printable PDF version of this recipe, with a scannable MyFitnessPal barcode for easy tracking!
- 14 oz. (400g) can chickpeas, rinsed, drained
- 1 cup (170g) quinoa, rinsed, drained
- 1 head broccoli, trimmed, cut into florets
- 1 cup (155g) frozen edamame beans, cooked
- 1 cup (150g) cherry tomatoes, halved
- 4 radishes, sliced
- handful fresh mint leaves, plus extra, to serve
- 2 tbsp. pumpkin seeds
- 2 tbsp. apple cider vinegar
- 2 tbsp. extra virgin olive oil
- 1 tbsp. honey
- ½ cup (70g) blueberries
- salt and pepper
Preheat the oven to 400°F (200°C). Line a baking tray with baking paper and spread the chickpeas over the tray. Rub the chickpeas with 1 tablespoon of olive oil and season with salt and pepper. Place the tray in the oven and bake for 15 minutes until golden.
Meanwhile, cook the quinoa according to the instructions on the packaging and drain well. Cook the broccoli until just tender and drain well.
Combine the cooked grains, broccoli, edamame, tomato, radish, mint and pumpkin seeds in a large bowl. Season with salt and pepper.
Whisk together the vinegar, oil and maple syrup in a small bowl. Add the dressing to the salad and gently toss to combine. Top with the roasted chickpeas, blueberries and extra mint leaves and serve immediately.
Per 1.5 cup serving: 306 calories, 10 grams fat, 43 grams carbohydrate, 10 grams fiber, 9 grams sugar, 14 grams protein, 38 mg sodium.
Easy, healthy, fresh, and delicious!
Friend, if you love this high-fiber salad recipe, I know you’ll love our FREE High-Protein Breakfast Recipes mini ebook. Click here to get that delivered straight to your email.