Easy High Fiber Salad Ready in Minutes!
This High-Fiber Salad is perfect when you are looking for a quick, filling meal packed with good-for-you nutrients. Not only is it high in fiber, but its also loaded with plant-based protein, antioxidants, and healthy fats that help improve digestion, gut health, and heart health.
Fiber is the key to gut health and is your gut's best friend! It moves through your digestive system, picking up all the junk and making sure everything runs smoothly. This means fewer stomach troubles and a happier you!
Here are some of the key benefits of this High-Fiber Salad:
- Perfect For Lunch! You can enjoy it midday without the post-meal crash. Fiber slows down the absorption of sugar, giving you steady energy throughout the day. No more sugar crashes or mid-afternoon slumps.
- Keeps You Full, Which Means Less Snacking. Fiber adds bulk to your meals, helping you feel satisfied and less likely to reach for those extra snacks. Plus, it’s super helpful if you want to maintain a healthy weight.
- Improves Gut Health. Your gut is home to trillions of good bacteria that love fiber. When you feed them fiber, they produce substances that keep your gut lining healthy and happy. A happy gut means a happier you!
I love this salad because it is not your typical leafy-green boring salad AND it is easy to throw together with some pantry staples and a few fresh herbs and vegetables. It's also perfect for meal prep because the longer the salad sits in the homemade citrus vinaigrette, the better it tastes.
Ingredients You'll Need
- Cucumber: Use 1 large cucumber or 2-3 Persian cucumbers. Have high water content, which helps to keep you hydrated
- Red Onion: Raw red onion is especially high in fiber and also contains antifungal agents that help fight off harmful bacteria in the body
- Red Pepper: Red peppers are packed with antioxidants, particularly vitamin C and beta-carotene, that help reduce inflammation in the gut, protecting the digestive tract from oxidative stress and potential damage.
- Chickpeas: A great source of plant-based protein and are high in fiber and healthy fats. It is a great meat replacement and bulks up the salad.
- Fresh Herbs: Parsley and Cilantro are both incredibly high in vitamin A, folate, vitamin K, iron, and vitamin C. Not only do they add a vibrant flavor to the salad but the vitamin content helps detox the body and improve brain function.
- Super Seeds: Hemp Seeds, Pumpkin Seeds, and Sunflower Seeds are a great source of protein and omega-3 and omega-6. These heart-healthy seeds add crunch to the salad.
The dressing for the salad is a simple lemon-lime vinaigrette that enhances the flavor and the freshness of the ingredients. It is easy to whip up in minutes!
Storage and Meal Prep Option
This salad lasts in the fridge for up to 3 days in an airtight container. It is great for meal prep. You can divide it into equal portions and store it in mason jars for an easy grab-and-go lunch.
Quick and Easy High-Fiber Salad
This High-Fiber Salad is perfect when you are looking for a quick, filling meal packed with good-for-you nutrients. Not only is it high in fiber, but this salad is loaded with plant-based protein, antioxidants, and healthy fats that help improve digestion, gut health, and heart health.
- 1 large cucumber (or 2-3 Persian cucumbers)
- 1 red onion
- 1 red pepper
- 2 16oz can chickpeas, rinsed and drained
- 8 oz marinated artichoke, drained and cut into pieces
- 1/4 cup chopped cilantro, packed
- 1/4 cup chopped parsley, packed
- 4 tbsp Hemp Seeds
- 4 tbsp Pumpkin Seeds
- 4 tbsp Sunflower Seeds
Citrus Vinaigrette
- 1/4 cup extra virgin olive oil
- 3 tbsp fresh lemon juice
- 3 tbsp fresh lime juice
- 1 tsp dijon mustard (optional)
- 2 tbsp apple cider vinegar or red wine vinegar
- 1 tbsp honey or maple syrup (optional for a touch of sweetness)
- 1 garlic clove, minced (optional)
- salt and pepper, to taste
- Add all the ingredients for the salad into a large bowl and toss to combine
- In a small bowl, whisk together the ingredients for the dressing. Taste and adjust as desied, adding more lemon/lime for tangier dressing or honey to sweeten.
- Pour the dressing onto the salad and toss well. Enjoy!
What Is Spirulina? 10 Benefits of Spirulina
Spirulina is an edible blue-green algae packed with minerals, vitamins, and antioxidants that naturally nourish the body. This plant-based protein, most often consumed as a supplement, has been heralded as a superfood. Let's discuss the many benefits of spirulina, its potential side effects, and how to implement it in your diet.
What is Spirulina?
Spirulina is a nutrient-dense food that derives from the sea. It is a cyanobacteria (single-celled microbe) most commonly referred to as blue-green algae. It was first used by the Aztecs, dating back to the 1300s.
While it was once limited to health food stores, its popularity has skyrocketed in the past few years. You may have seen it flashed across social media as a buzzword or noticed it on the menu at your favorite smoothie shop. Even NASA astronauts use it for nutrition.
But the truth is, spirulina is excellent for general health so it really does deserve all the hype.
Health Benefits of Spirulina
So what are the benefits of spirulina?
1. Detoxifies
The nutrients present in this superfood promote the elimination of toxins. Consuming it aids in the elimination of heavy metals in the body (i.e., nickel, cadmium, and lead).
2. Boosts Immune System
It has more immune-boosting properties than both blueberries and carrots. It increases the white blood cells which produce antibodies. Antibodies help your body fight off infections.
3. Supports Gut Health
Spirulina is easy to digest and actually improves digestion. Consuming it can also assist in the growth of healthy gut bacteria known as probiotics.
4. Improves Sinus Health
Use it to combat seasonal allergies. It helps to expel mucus, relieve a runny nose, nasal congestion, and alleviate general allergy symptoms. it can also restrict histamines, which can trigger allergic reactions.
5. Anti-Cancer Properties
The antioxidants present in this plant-based protein combat free radicals (a harmful molecule). Antioxidants also reduce inflammation, decreasing the risk of diseases like cancer. In one study, spirulina was effectively used to shrink oral cancer tumors.
6. Protein Rich
It is packed with amino acids (the building blocks of protein) so it's super nourishing. In fact, spirulina is 60% protein so it's one of the best natural sources of protein. It's great for those who are malnourished.
7. Excellent Source of Iron
Spirulina has more iron (and less calories) than spinach. It helps with period symptoms. It is excellent for those with anemia because it boosts the hemoglobin content in red blood cells.
8. Good for Brain Health
A spirulina-rich diet leads to less oxidative stress. Oxidative stress increases chronic issues in the brain, including stroke, Alzheimer's disease, and Parkinson's disease. The edible algae is also a great source of omega-3 fatty acids. Fatty acids help combat anxiety and depression.
9. Supports Heart Health
The anti-inflammatory properties of spirulina can reduce the risk of heart disease. It can improve blood cholesterol levels and triglycerides so those with high blood pressure should definitely try it to help lower blood pressure.
10. Helps Manage Diabetes
The superfood can prevent diabetes or assist in controlling chronic disease. Consuming it lowers blood glucose levels and the protein keeps blood sugar levels under control.
How to Use Spirulina
Take it as a dietary supplement in tablet form or as a powder.
- Drinks: Use spirulina powder to make nutritious, refreshing drinks like this Spirulina Smoothie and Detoxifying Spirulina Fresca Drink. It's most popularly used in smoothies and smoothie bowls, but it's also great in teas and even cocktails.
- Sauces, Dips & Spreads: Incorporate it into pesto, guacamole, and hummus.
- Healthy Snacks: Add a spoonful of the powder to Date Balls for extra nutrition.
Note: Although it can be added to recipes of your favorite foods, I do not suggest drinking it plain with just water. It comes from the sea so it has a slightly fish taste that works better when combined with other foods and flavored liquids. It also has a distinct blue-green hue that may make it less appealing in certain dishes (i.e., soups and stews).
Who should not eat spirulina?
Although it has many benefits, certain people should avoid using spirulina or consult with a registered dietitian.
- It is a natural blood thinner so those with blood disorders should consult with their healthcare provider before adding the supplement to their health regimen.
- Those with autoimmune diseases like HIV, arthritis, or lupus should not use it because it impacts the immune system. For that same reason, pregnant people should not consume it either.
- Individuals with phenylketonuria (a metabolic disorder) should not take it because their bodies can not process amino acids.
Side Effects of Spirulina
There is a slight chance that you will encounter one of the following when consuming this:
- Nausea
- Diarrhea
- Vomiting
- Dizziness
FAQ
What is blue spirulina?
Blue spirulina is phycocyanin, a component of spirulina, not a variety of it. Therefore, it doesn't have the same benefits. It is an extraction of the plant-based protein.
What is spirulina powder?
It is the powder form of spirulina. The powder is consumed as either a beverage or food item.
Are you supposed to take spirulina every day?
Although there is no set rule, you can consume up to 4 grams per day.
Vegan Chickpea Salad Sandwich
This chickpea salad sandwich is a creamy mix of smashed chickpeas, herbs, and spices. Serve this savory mixture between two slices of bread or in a wrap as a vegan alternative to tuna salad or chicken salad. (This recipe is gluten-free, dairy-free, and vegan.)
This chickpea salad sandwich is the sandwich of my dreams! It’s jam-packed with flavor, super filling, and absolutely mouthwatering. I like to enjoy it for lunch with sliced veggies, homemade sweet potato fries, or potato chips. Paired with Refreshing Cucumber Apple Juice, this is the ultimate meal for lunch!
Reasons This Chickpea Salad Sandwich Recipe Works
- A Healthy Meal! Enjoy a meatless meal that still provides plenty of fiber and protein.
- So Delicious! This vegan chickpea salad sandwich is definitely not bland. It's bursting with flavor and texture from mashed chickpeas, zesty Dijon mustard, and crisp celery.
- Good for Meal Prep! This is easy to prepare and stores well so you can enjoy it for lunch throughout the week.
Chickpea Health Benefits
Chickpeas, also known as garbanzo beans, are a legume packed with nutrients.
Super Filling
Curb your appetite with a food rich in protein and fiber. Both slow digestion, helping you to feel full for longer. This in turn lowers calorie intake, which helps with weight loss and management.
Improves Bone Health
Chickpeas contain calcium and iron, two minerals that strengthen bones and teeth.
Aids Digestion
Chickpeas have soluble fiber which helps to prevent the growth of bad bacteria in the gut and constipation. It also promotes regular bowel movements. Additionally, eating chickpeas regularly can reduce the likelihood of IBS (Irritable Bowel Syndrome) and colon cancer.
Great for Heart Health
Fiber, potassium, and Vitamin B are all found in chickpeas and can lower cholesterol levels. This reduces the risk of heart disease, heart failure, and cardiovascular disease.
Ingredients You’ll Need
- Chickpeas: Rinse and drain the chickpeas before smashing them.
- Celery Stalks: Dice for crunchy bits throughout the sandwich.
- Peppers: I add diced red bell pepper and jalapeño for a kick of spice.
- Basic Cashew Cream: This is the key to a creamy chickpea salad sandwich with no mayo.
- Dijon Mustard: This has a tangy sharp flavor.
- Red Onion: Diced.
- Fresh Lemon Juice: For a touch of bright acidity, add this citrus fruit.
- Dried Dill: Add for a fresh, herby taste.
- Seasoning: I season with garlic powder, salt, and black pepper to taste.
How to Make Chickpea Salad Sandwich
MASH CHICKPEAS. Add rinsed and drained cooked chickpeas to a large bowl. Use a fork or potato masher to mash the chickpeas until you reach your desired consistency.
COMBINE OTHER INGREDIENTS. Add the remaining ingredients to the chickpea mixture and stir until well combined.
SERVE ON BREAD OR IN A WRAP. Enjoy your chickpea salad on sandwich bread or in a wrap with leafy greens and tomato. A good low carb, high protein option is a Cottage Cheese Wrap.
Tips for the Best Chickpea Salad Sandwich
- Remember to rinse the chickpeas before mashing them in order to remove excess sodium.
- You can mash all of the chickpeas or leave about ¼ whole to give the chickpea salad added texture.
- If you don't plan to eat this immediately, store it in the fridge in an airtight container. Add it to bread, a wrap, or serve on a bed of lettuce when you're ready to eat, so the salad doesn't make the other ingredients soggy.
Variations
- Mayonnaise: The cashew cream is a replacement for mayo but you can use vegan mayo instead.
- Tahini: This creamy sesame seed paste is also an excellent option to make creamy chickpea salad without mayo
- Toppings: Add sliced tomatoes, avocados, or pickles.
- Curry: For a curried chickpea salad sandwich, add curry powder to the chickpea mixture. Add raisins for a delicious balance of spicy and sweet flavors.
- Buffalo Chickpea Salad Sandwich: Add your favorite hot sauce directly to the cashew cream or vegan mayo.
- Add Some Crunch: Add crispy chickpeas into your chickpea salad for an added crunchy texture.
Storage
Store any leftover chickpea salad in an airtight container in the fridge for up to three days.
FAQs
Can you eat chickpeas straight from the can to a salad?
Yes. Canned chickpeas are precooked so can be eaten straight from the can.
Why is chickpea salad good for you?
Chickpea is a nutritious addition to a well-balanced diet. It's rich in fiber and protein so it promotes digestion and helps you feel full for longer.
What goes well with chickpeas?
Chickpeas are extremely versatile and can be made with a variety of spices, herbs, and vegetables. They go well with just about anything!
I Hope You Enjoy This Healthy Chickpea Salad Sandwich Recipe!
If you try the recipe, don’t forget to rate the recipe and let me know what you think in the comments. Leave a quick review & star rating ★ below! For more recipes using chickpeas, check out this High-Fiber Salad!
Vegan Chickpea Salad Sandwich
This chickpea salad sandwich is a creamy mix of smashed chickpeas, herbs, and spices. Serve this savory mixture between two slices of bread or in a wrap as a vegan alternative to tuna salad or chicken salad. (This recipe is gluten-free, dairy-free, and vegan.)
- 1 15 oz Can Chickpeas (rinsed and drained)
- 2 Celery Stalks (diced)
- ½ Red Pepper (diced)
- 1 Jalapeño (diced (optional))
- 3 tbsp Basic Cashew Cream ((can sub with tahini or vegan mayo))
- 3 tsp Dijon Mustard
- ¼ Red Onion (diced)
- 1 tbsp Lemon Juice
- ½ tsp Dried Dill
- ½ tsp Garlic Powder
- Salt and Pepper (to taste)
- In a large bowl, add the rinsed and drained cooked chickpeas. Use a fork or potato masher to mash the chickpeas until you reach your desired consistency. You can mash all of the chickpeas or leave about ¼ whole to give the chickpea salad added texture.
- Add the remaining ingredients and mix until well combined.
- Enjoy your chickpea salad on sandwich bread or in a wrap with leafy greens and tomato. Store any leftover chickpea salad in an airtight container in the fridge for up to three days.
How To Make Sea Moss Gel Without Blender
Learn how to make sea moss gel without a blender, using a simple soak-and-boil method. Aside from learning how to boil sea moss, we will discuss the benefits and uses of this superfood in gel form.
Interested in more nutrient-rich foods? Check out these 10 Benefits of Spirulina next!
What is Sea Moss?
Sea moss (also known as Irish sea moss or Chondrus crispus) is a type of seaweed (red algae) packed with essential nutrients, vitamins, and minerals (like calcium and zinc) that benefit the human body. In recent years, its popularity has grown among the health-conscious and specifically within the vegan community. Aside from its natural state, it can be purchased as supplements in powder, pill, and gel form.
It is native to the Atlantic Ocean and is found between North America and Europe. However, there are other varieties throughout the world including Asia and the Carribean islands.
What is Sea Moss Gel?
Sea moss gel is simply sea moss combined with water, boiled down to a gelatinous form. It is an easy way to consume the algae.
How do you make sea moss gel at home?
The most common way to prepare sea moss gel is to blend it. But before most households had blenders, homemade sea moss gel was prepared by boiling. With this recipe, we'll take it back to the basics and learn how to make sea moss gel without a blender.
Can you boil sea moss?
You can absolutely boil sea moss to create a gel and achieve the same taste and a similar consistency as the blender method.
Reasons This Sea Moss Gel Recipe Works
- Convenient! Healthy choices should be accessible to all. Make sea moss gel without a blender, food processor, or any other fancy equipment.
- Easy! This 2-ingredient recipe is so simple. And the boiling method adds just an additional 15 minutes to the process.
- Versatile! Prepare sea moss gel and add a spoonful to nearly anything to boost the nutritional value!
Health Benefits of Sea Moss
Sea moss has so many benefits. Here are just a few:
Great for Gut Health
Sea moss has a high amount of prebiotics, which replenishes probiotics (good bacteria) in the gut. Consequently, consuming sea moss improves digestion.
Boosts the Immune System
It's a great source of Vitamin C and Vitamin A, which improve the body's immunity. It has anti-viral properties that can help relieve cold and flu-like symptoms.
Weight Loss and Management
The algae are high in fiber, which helps you feel full for longer. This, in turn, leads to less overeating.
Improves Thyroid Function
Sea moss is an excellent source of iodine, a mineral that produces thyroid hormones. This hormone dictates the functionality of the metabolism and determines energy levels.
Ingredients You’ll Need
- Dried Raw Irish Sea Moss: It should be about 29 grams when weighed.
- Spring or Alkaline water: For cleaning and soaking.
How To Make Sea Moss Gel Without a Blender
Start by placing the dried sea moss in a spacious bowl, and then cover it with water. Gently massage the sea moss to get rid of any visible dirt or debris. Afterward, drain the liquid and repeat this rinsing process once more.
Next, take the rinsed sea moss and put it in a large bowl. Cover it with filtered or spring water (avoid using tap water). Ensure that all parts of the sea moss are submerged. Let it soak for 12 to 24 hours at room temperature.
How To Boil Sea Moss
Remove the sea moss from the water and place it in a medium-sized saucepan. Add water until it reaches about half an inch above the sea moss level.
Bring the saucepan to a boil, then lower the heat to a simmer. Stir the sea moss continuously for 10-15 minutes until it fully breaks down (small clumps are acceptable).
If needed, slowly add water and continue to stir to break down. Add a maximum of 1 to 1.5 cups of water to help break down the clumps.
Storage
Pour the Sea Moss gel into a clean mason jar. Let it cool down at room temperature for a minimum of 30 minutes.
After cooling, seal the mason jar tightly and place it in the refrigerator. You can store it there for up to 2-4 weeks. Alternatively, if you want to store it for a longer period, you can keep it in the freezer for up to 3 months.
How to Use Sea Moss Gel
Enjoy the benefits of Sea Moss gel by incorporating 1-2 tablespoons into your daily routine. You can add it to your smoothies, tea, coffee, juice, soups, jams, and more. Get creative and enjoy the nourishing goodness!
Can you eat sea moss gel by itself?
You can eat sea moss gel on its own. If you prefer to eat it by the spoonful instead of adding it to recipes, consider adding a bit of honey or agave so it's easier on the palate.
Tips To Nail the Recipe
- Rinse your dried sea moss thoroughly before boiling sea moss gel. This removes all dirt and debris so you aren't left with any grit in your gel.
- Use spring or filtered water, never tap.
- Don't skip the soaking process. This hydrates and softens the sea moss, therefore making it easier to break down later as it boils.
- The color may fade a bit once it soaks. That is totally normal.
- Ensure the sea moss is fully submerged in water as it boils so that it doesn’t dry out.
- Do not overcook or the gel will be too thick.
- Allow the gel to completely cool before using it.
- Sea moss gel continues to solidify and thicken as it cools in the fridge.
How long do you soak sea moss before blending?
Soak sea moss for at least 12 hours. This is especially important since we aren’t blending but manually mixing the sea moss as it boils.
Why won't my sea moss blend?
Without a high-powered blender, sea moss gel won't be nearly as smooth. However, there are ways to counteract that. Remember to soak the sea moss for at least 12 hours, and keep it submerged in water as it boils so it denigrates. Also, continue to stir it after it is removed from the heat in order to eliminate any clumps.
Does boiling sea moss kill the nutrients?
No. The sea moss simmers at low heat for no more than 15 minutes so the nutrients are preserved.
Now You Know How To Make Sea Moss Gel Without a Blender!
If you try this sea moss recipe, don’t forget to rate the recipe and let me know what you think in the comments. Leave a quick review & star rating ★ below! Take pictures and share them with me on Instagram, Facebook, and Pinterest! I love seeing my recipes come to life in your kitchen.
More Healthy Recipes To Try!
How To Make Sea Moss Gel Without Blender
Learn how to make sea moss gel without a blender, using a simple soak-and-boil method. Aside from learning how to boil sea moss, we will discuss the benefits and uses of this superfood in gel form.
- 1 oz Dried Raw Irish Sea Moss (about 29 grams when weighed)
- Spring or Alkaline water (for cleaning and soaking)
- Start by placing the dried sea moss in a spacious bowl, and then cover it with water. Gently massage the sea moss to get rid of any visible dirt or debris. Afterward, drain the water and repeat this rinsing process once more.
- Next, take the rinsed sea moss and put it in a large bowl. Cover it with filtered or spring water (avoid using tap water). Ensure that all parts of the sea moss are submerged. Let it soak for 12 to 24 hours at room temperature.
How To Boil Sea Moss
- Remove the sea moss from the water and place it in a medium-sized saucepan. Add water until it reaches about half an inch above the sea moss level.
- Bring the saucepan to a boil, then lower the heat to a simmer. Stir the sea moss continuously for 10-15 minutes until it fully breaks down (small clumps are acceptable). If needed, slowly add water and continue to stir to break down. Add a maximum of 1 to 1.5 cups of water to help break down the clumps.
Storage
- Pour the Sea Moss gel into a clean mason jar. Let it cool down at room temperature for a minimum of 30 minutes.
- After cooling, seal the mason jar tightly and place it in the refrigerator. You can store it there for up to 2-4 weeks. Alternatively, if you want to store it for a longer period, you can keep it in the freezer for up to 3 months.
- Enjoy the benefits of Sea Moss gel by incorporating 1-2 tablespoons into your daily routine. You can add it to your smoothies, tea, coffee, soups, jams, and more. Get creative and enjoy the nourishing goodness!