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
Ingredients
- 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
Instructions
- 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!
[…] 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! […]