Seed And Sprouts Salad
A vibrant and crunchy salad featuring fresh spinach, mushrooms, cauliflower or broccoli, and alfalfa sprouts, topped with sunflower seeds and a tangy homemade dressing. Perfect for light lunches, picnics, or as a side dish, it offers a delightful mix of flavors and textures that appeal to health-conscious eaters.
Ingredients
- 1 lb. fresh spinach
- 1/2 lb. fresh mushrooms ⓘ
- 2 c. raw cauliflower or broccoli flowers ⓘ
- 1 avocado ⓘ
- 1 pkg. alfalfa sprouts ⓘ
- 1 c. sunflower seeds ⓘ
- 1/2 c. salad oil ⓘ
- 1/4 c. cider vinegar ⓘ
- 1/4 c. sugar ⓘ
- 1/2 tsp. salt ⓘ
- 1 tsp. celery seed
- 1/4 tsp. dry mustard ⓘ
- 1/4 tsp. pepper ⓘ
- 1/4 tsp. basil ⓘ
- 1/2 tsp. cornstarch
- 1 Tbsp. dry sherry ⓘ
Instructions
- Combine the salad oil, cider vinegar, sugar, salt, celery seed, dry mustard, pepper, basil, and cornstarch in a bowl and blend well.
- Add the dry sherry and mix until the dressing is smooth.
- In a large salad bowl, combine torn spinach, sliced mushrooms, cauliflower or broccoli florets, avocado pieces, alfalfa sprouts, and sunflower seeds.
- Pour the dressing over the salad and toss gently to coat all ingredients evenly.
- Store in the refrigerator until ready to serve.
Tips & Substitutions
For added flavor, consider using roasted sunflower seeds instead of raw. You can substitute the alfalfa sprouts with mung bean sprouts for a different texture. If you're short on time, use pre-washed and pre-cut vegetables. Adjust the sweetness of the dressing by varying the sugar to your taste, especially if you prefer a tangier flavor to complement dishes like Old-Fashioned Icicle Pickles.
Serving Suggestions
This salad is perfect as a light lunch or as a side dish for grilled meats, making it a great accompaniment to dishes like Venison Tenderloin. For a more filling option, consider adding cooked quinoa or chickpeas. Pair it with a light white wine or iced tea for a refreshing meal.
Storage & Reheating
Store any leftover salad in an airtight container in the refrigerator. To maintain the freshness of the vegetables, it’s best to keep the dressing separate until you're ready to serve. If the salad becomes soggy, refresh it by tossing in a handful of fresh greens or adding more sprouts before serving.
Nutrition & Diet Analysis (per serving)
Each serving of Seed And Sprouts Salad contains roughly 473 calories, with 5g protein, 22g carbohydrates, and 44g fat. It is an excellent source of vitamin C (67% of the Daily Value), vitamin A (31% of the Daily Value), and dietary fiber (20% of the Daily Value), and a good source of iron and potassium. Note that it is relatively high in sodium, at 2239mg per serving (97% of the Daily Value).
Estimated from ingredients & per-serving nutrition — verify against package labels for allergies or strict diets.
* % Daily Values based on a 2,000 calorie diet (FDA 2020).
Frequently Asked Questions
Can I make this salad in advance?
Yes, you can prepare the salad ingredients in advance and store them separately. Keep the dressing in a jar and shake it before serving. It’s best to combine the salad just before serving to keep the greens crisp.
What can I substitute for spinach?
If you're not a fan of spinach, you can use kale or arugula as alternatives. Both will provide a different taste and texture, but will still complement the other ingredients in the salad nicely.
Is this salad suitable for a vegan diet?
Yes, this salad is vegan as it doesn't contain any animal products. Ensure that the dressing ingredients are also vegan-friendly, which they typically are. It's a great option for anyone looking for fresh and healthy vegan recipes.
Nutrition is estimated from USDA FoodData Central ingredient data and may vary with brand, portion and preparation — see our methodology. This information is for general educational purposes only and is not medical or dietary advice (disclaimer).