Market Greens, Grains + Berry Salad

Loaded with fiber, protein and antioxidants, this salad is great with fresh seasonal fruits and a quick homemade raspberry vinaigrette. A complete all-in-one meal!

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Start with your favorite fresh leafy greens (we like baby romaine, arugula and spinach) and add cooked farro (a whole grain), white beans, sunflower seeds, fresh raspberries and diced pears. Top with crumbled feta and dressing.

Depending on the time of year and what’s in season, you could easily swap other fruits for the raspberries and pears. Here’s a few other combos to try:

 

Spring:

Mango + Avocado

Kiwi + Strawberry

 

Summer:

Blackberry + Watermelon

Blueberry + Peach

 

Fall:

Dried Cranberry + Pear

Kiwi + Raspberry

 

Winter:

Persimmon + Pomegranate Seeds

Blood Orange + Cara Cara Orange

Adding a few different colors to your salad (including the white/tan/brown from grains, beans, nuts and seeds) is a great way to get a variety of vitamins, minerals and antioxidants in one meal.

Dark leafy greens are low in calories and carbs, packed full of vitamins A, C, E and K as well as calcium and magnesium. The phytochemicals found in these types of greens may help protect against early stages of some types of cancer.

Red fruits, like raspberries, get their rich red color from anthocyanins (the plant molecule responsible for its antioxidant properties), which may help reduce risks of heart disease, cancer and cognitive decline.

White beans, like cannellini, add a plant-based protein source to the salad, as well as plenty of fiber for gut health. They are also a good source of calcium and magnesium (important nutrients for strong bones and restful sleep).

Sunflower seeds add a bit of crunch as well as some fiber, protein, zinc, folate vitamin E and other phytochemicals.


Market Greens, Grains + Berry Salad

Colorful plant-based ingredients fill this salad topped with an easy to make raspberry vinaigrette. Customize it with your favorite seasonal fruit to make any time of year!

Makes: 4 Servings

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Ready In:

Ingredients:
  • 1 cup cooked farro (½ cup dry)
  • 6 cups fresh greens
  • 1 (6 oz) container fresh raspberries
  • 1 (15 oz) can cannelini beans, drained and rinsed
  • 1 pear, sliced
  • ¼ cup sunflower seeds, roasted, salted
  • ¼ cup feta cheese

Raspberry Vinaigrette:
  • ¼ cup extra virgin olive oil
  • 2 Tbsp rice wine vinegar
  • 2 Tbsp raspberry jam

Combine all vinaigrette ingredients in a small glass bowl and whisk until combined.

Instructions:
  1. Cook farro according to package directions. Set aside to cool.
  2. Prepare Raspberry Vinaigrette. Set aside.
  3. In a large salad bowl, add fresh greens, raspberries, beans, pear slices and cooked farro.
  4. Drizzle with Raspberry Vinaigrette.
  5. Top with sunflower seeds and feta cheese.

NUTRITION PROFILE

440 calories, 20 g total fat, 3.5 g sat fat, 0 g trans fat, 5 mg cholesterol, 320 mg sodium, 53 g carbohydrates, 14 g fiber, 11 g sugar, 13 g protein