Mary Berry Superfood Salad Recipe [Tips & Tricks]

If you’re looking to add a burst of flavor and health benefits to your meals, Mary Berry’s superfood salad is definitely worth trying!

Not only is it packed with vibrant, nutrient-dense ingredients, but it also comes together quickly and easily for a delicious, wholesome dish. From the richness of avocado to the crunch of seeds and the freshness of greens, this salad is a perfect balance of textures and flavors that will leave you feeling energized and satisfied. Whether you’re a seasoned foodie or just starting to explore healthier options, this recipe is a great way to enjoy eating clean without compromising on taste!

Mary Berry Superfood Salad Recipe

Ingredients Needed

To make Mary Berry’s Superfood Salad, you’ll need an assortment of fresh and nutrient-packed ingredients that are not only delicious but also provide a variety of health benefits. Here’s a detailed breakdown of what you’ll need:

1. Mixed Salad Leaves: A blend of leafy greens like spinach, rocket (arugula), and watercress gives the salad a peppery kick and an abundance of vitamins. These greens are high in iron, calcium, and folate, making them a great base for the salad.

2. Avocado: Creamy and rich in heart-healthy fats, avocados are packed with potassium, fiber, and vitamins like E and K. They add a smooth texture and help balance out the crunchier ingredients.

3. Sweet Potato: Roasted sweet potatoes are a fantastic addition, bringing natural sweetness and an extra layer of texture. They’re also a great source of complex carbohydrates, fiber, and vitamin A, which is essential for healthy vision.

4. Beetroot: Roasted or boiled beets lend an earthy flavor and vibrant color to the salad. Rich in antioxidants, folate, and manganese, beetroot also supports heart health and can improve stamina during exercise.

5. Quinoa: This tiny, protein-packed grain adds a bit of bite to the salad. Quinoa is gluten-free and full of essential amino acids, making it a perfect addition to a healthy, balanced meal.

6. Feta Cheese: Crumbled feta cheese adds a tangy and creamy flavor to the salad. While optional, its salty richness works well with the earthy and sweet ingredients, and it also provides protein and calcium.

7. Pomegranate Seeds: Pomegranate seeds are a burst of sweetness and crunch, offering a dose of vitamin C, antioxidants, and fiber. They also give the salad a stunning pop of color.

8. Sunflower Seeds: These tiny seeds provide a nutty flavor and a nice crunch. They’re rich in magnesium, vitamin E, and healthy fats, contributing to overall heart and brain health.

9. Dressing Ingredients: For the dressing, Mary Berry uses a simple combination of extra virgin olive oil, lemon juice, Dijon mustard, honey, salt, and pepper. This dressing brings all the ingredients together, balancing the sweetness, tang, and richness of the salad.

Equipment Needed

Making Mary Berry’s Superfood Salad requires just a few pieces of basic kitchen equipment. Here’s what you’ll need to prepare the salad:

1. Oven: To roast the sweet potatoes and beets, an oven is essential. Roasting these vegetables brings out their natural sweetness and adds depth to the salad.

2. Baking Tray: A flat baking tray or sheet is perfect for roasting the sweet potatoes and beets. Line it with parchment paper for easy cleanup and to prevent sticking.

3. Knife and Chopping Board: For chopping the vegetables, avocado, and other salad ingredients, a sharp knife and a sturdy chopping board are crucial for precision and safety.

4. Mixing Bowls: You’ll need at least two mixing bowls: one for preparing the salad base and the other for mixing the dressing. It’s helpful to have a larger bowl for tossing all the ingredients together.

5. Whisk: A whisk is ideal for emulsifying the dressing ingredients. It helps combine the olive oil, mustard, honey, and lemon juice to create a smooth and cohesive dressing.

6. Salad Tongs or Wooden Spoon: To gently toss the salad and ensure all the ingredients are evenly coated with the dressing, salad tongs or a large wooden spoon will do the job nicely.

7. Serving Plates or Bowls: Once the salad is ready, you’ll need plates or bowls to serve it. A wide, shallow bowl works best for showcasing the vibrant colors of the salad.

How To Make Mary Berry’s Superfood Salad

Making Mary Berry’s Superfood Salad is a simple process, but the end result is a vibrant, nutrient-rich dish that’s perfect for a light lunch or a healthy dinner. Here’s a step-by-step guide to help you prepare it:

1. Prepare the Vegetables: Start by preheating your oven to 400°F (200°C). Peel and dice the sweet potato into small cubes, then toss them with olive oil, salt, and pepper. Lay them out on a baking tray and roast for 20-25 minutes, or until tender and lightly browned. While the sweet potatoes are roasting, peel and chop the beetroot into cubes (if you’re using fresh beetroot). You can roast them with the sweet potatoes or boil them for about 15-20 minutes until soft. Once cooked, set the vegetables aside to cool.

2. Cook the Quinoa: In a saucepan, bring a cup of water to a boil, then add the quinoa. Reduce the heat to low, cover the pot, and let it simmer for about 15 minutes or until the quinoa has absorbed all the water and is fluffy. Set the cooked quinoa aside to cool.

3. Prepare the Salad Ingredients: While the vegetables and quinoa are cooling, prepare the salad base. Wash and dry the mixed salad leaves (spinach, rocket, and watercress) and place them in a large mixing bowl. Slice the avocado in half, remove the pit, and cut it into chunks or slices, adding it to the salad bowl. Then, scatter the pomegranate seeds and sunflower seeds on top.

4. Make the Dressing: In a small bowl, whisk together the olive oil, lemon juice, Dijon mustard, honey, salt, and pepper until smooth and emulsified. Taste the dressing and adjust the seasoning as needed.

5. Assemble the Salad: Once everything has cooled, add the roasted sweet potatoes, beetroot, and cooked quinoa to the salad bowl. Pour the dressing over the top and toss gently with salad tongs or a wooden spoon, making sure all the ingredients are well coated.

6. Add Feta: Finally, crumble the feta cheese over the salad and give it one last gentle toss. Serve immediately and enjoy the fresh, vibrant flavors!

Expert Tips

1. Roast Your Veggies with Herbs: For extra flavor, consider tossing the sweet potatoes and beetroot with some fresh herbs like rosemary or thyme before roasting. This will infuse the vegetables with additional depth.

2. Customize the Ingredients: Feel free to experiment with other superfoods!

   For example, adding nuts like walnuts or almonds, or incorporating roasted chickpeas, can provide even more crunch and flavor.

3. Make Ahead: If you’re short on time, you can prep the ingredients ahead of time. Roast the vegetables and cook the quinoa the day before, and store them in the fridge. Assemble the salad and make the dressing just before serving for the freshest result.

4. Add Protein: If you want to turn this salad into a more filling meal, add some grilled chicken, salmon, or tofu for extra protein.

5. Play with Dressings: While the honey mustard dressing is delicious, you can also experiment with different dressings, such as a balsamic vinaigrette or a tahini-based dressing, to complement the salad’s flavors.

Mary Berry’s Superfood Salad is a stunning and wholesome dish that perfectly blends nutritious ingredients with a variety of textures and flavors. From the earthy beets and sweet potatoes to the creamy avocado and crunchy seeds, each component adds something special to the salad.

It’s not only easy to make, but it’s also packed with health benefits that can energize your day. Whether you’re looking for a light lunch, a side dish, or a refreshing dinner option, this salad is sure to impress. With a few simple ingredients and a handful of expert tips, you can create a vibrant and satisfying meal that will leave you feeling nourished and full of energy.

Easy Recipe Variations For Mary Berry’s Superfood Salad

Mary Berry’s Superfood Salad is a vibrant, nutrient-packed dish that serves as the perfect base for customization. While her original recipe is already a delightful blend of textures, flavors, and superfoods, there are plenty of easy and creative variations that can take it to the next level. Here are some fantastic options:

1. Protein Boost: One of the easiest ways to make Mary Berry’s Superfood Salad more substantial is to add protein. Grilled chicken, roasted salmon, or sautéed shrimp all pair beautifully with the salad’s fresh ingredients. If you’re looking for a plant-based option, try adding chickpeas, roasted tofu cubes, or a sprinkle of hemp seeds for a satisfying vegan-friendly choice.

2. Grains and Seeds: For extra fiber and depth, introduce grains like quinoa, farro, or brown rice. These ancient grains complement the salad’s leafy greens and add texture and heartiness. You could even consider tossing in some pumpkin or sunflower seeds for a satisfying crunch, or flaxseeds for their omega-3 benefits.

3. Cheese Lovers’ Twist: To enhance the flavor, adding cheese can elevate the dish. Crumbled feta, goat cheese, or a generous handful of parmesan would provide a tangy richness that contrasts perfectly with the earthy flavors of the greens. A light drizzle of balsamic glaze can also add a tangy finish that enhances the flavors.

4. Seasonal Additions: Mary Berry’s Superfood Salad can easily be adjusted according to the seasons. In the summer, incorporate juicy strawberries or ripe peaches for a burst of sweetness. During autumn, roasted butternut squash or pumpkin adds a comforting element. Adding seasonal fruits or vegetables keeps the dish fresh and exciting all year round.

5. Dressing Variations: The dressing can make or break a salad, and Mary Berry’s Superfood Salad is no exception. A classic lemon and olive oil dressing can be switched up with a tangy tahini dressing or a balsamic vinaigrette. For a creamy option, consider making a yogurt-based dressing with fresh herbs like dill or mint for an extra burst of flavor.

6. Spicy Kick: If you like a bit of heat, incorporate some chili flakes or fresh jalapeño slices to give the salad a spicy zing. This works particularly well if you’re adding avocados, as the creamy texture balances the spice.

These simple yet impactful variations allow you to tailor the salad to suit any taste preference, dietary need, or seasonal ingredient availability. Whether you want to make it heartier or switch up the flavors, Mary Berry’s Superfood Salad is versatile enough to handle any creative additions.

Best Practices To Store Leftovers

When you have leftovers of Mary Berry’s Superfood Salad, you’ll want to preserve both its freshness and nutritional value. Proper storage is key to ensuring that your salad doesn’t wilt or lose its flavor the next day. Here are some best practices to follow:

1. Separate the Dressing: If you have leftover dressing, it’s best to store it separately from the salad to avoid soggy greens. The dressing can be kept in an airtight container in the fridge for up to 3-4 days. When you’re ready to eat the salad again, simply toss it with fresh dressing.

2. Store in Airtight Containers: The key to keeping the salad’s ingredients fresh is using airtight containers. A glass container with a tight-fitting lid works well, as it will help preserve the salad’s freshness. If you’re storing mixed greens or delicate ingredients like avocado or tomatoes, try to consume them within a day or two, as they have a tendency to spoil faster.

3. Keep It Cool: Like any salad, Mary Berry’s Superfood Salad should be stored in the fridge. Make sure the refrigerator temperature is at or below 40°F (4°C) to ensure the ingredients stay safe to eat. When storing, place the container on a middle shelf to avoid the temperature fluctuations that can occur near the door.

4. Use Paper Towels for Moisture Control: If you’re storing leftover salad that includes ingredients like tomatoes, cucumbers, or avocado, moisture can be an issue. To prevent sogginess, place a paper towel in the container to absorb excess moisture. This will help maintain the texture of your greens and other ingredients for a longer period.

5. Check for Freshness: When you’re ready to eat your leftovers, give the salad a quick check to ensure it still looks and smells fresh. If the greens appear wilted or the tomatoes are overly soft, it might be best to discard those portions. You can salvage the remaining components, such as grains, nuts, or seeds, and create a fresh meal by adding new vegetables or proteins.

By following these simple steps, you can extend the shelf life of your Mary Berry Superfood Salad leftovers for up to 2-3 days, ensuring a quick and healthy meal for the next day.

What Goes Well With Superfood Salad

Mary Berry’s Superfood Salad, with its fresh, crisp ingredients, is a balanced meal in itself, but it pairs wonderfully with a variety of complementary dishes. Whether you’re looking to serve it as a light lunch or as part of a larger dinner, here are a few ideas of what goes well with this delicious salad:

1. Grilled Meats: Grilled chicken, lamb, or beef are great options to serve alongside the Superfood Salad. The smoky flavors from the grill bring out the freshness of the salad and make for a more filling meal. These proteins can be served on the side or sliced on top of the salad for a complete dish.

2. Whole Grain Bread: A crusty piece of whole grain bread or a soft focaccia can be the perfect side to soak up any leftover dressing and add a satisfying carbohydrate element to the meal. Serve with a dollop of olive oil or a few spreads like hummus or avocado for extra flavor.

3. Soup: For a more substantial meal, pair the Superfood Salad with a warm, comforting soup. A light vegetable soup or a creamy tomato bisque would complement the fresh and crisp textures of the salad without overwhelming the dish. The contrast between hot and cold, light and rich, creates a satisfying balance.

4. Quiche or Savory Tarts: A slice of vegetable quiche or a savory tart with ingredients like spinach, cheese, or mushrooms pairs well with the salad, adding a creamy, hearty element. The richness of the quiche contrasts beautifully with the crunchy, fresh greens.

5. Roasted Vegetables: A platter of roasted vegetables-think sweet potatoes, carrots, Brussels sprouts, or cauliflower-adds warmth and depth to the salad. Roasted vegetables bring out a caramelized sweetness that works beautifully with the salad’s fresh and tangy elements.

6. Fruit and Nut Pairings: Fresh fruit, such as apple slices, grapes, or pomegranate seeds, works wonderfully with the salad, balancing out its savory ingredients with a touch of sweetness. A handful of nuts, like almonds, walnuts, or pecans, adds extra crunch and a dose of healthy fats.

7. A Light Wine Pairing: If you’re enjoying the salad with a glass of wine, a light white wine like Sauvignon Blanc or Chardonnay can complement the fresh, citrusy flavors of the salad. A sparkling wine or rosé also pairs nicely, offering a refreshing contrast to the earthy greens.

By pairing Mary Berry’s Superfood Salad with these delicious accompaniments, you create a well-rounded meal that satisfies various flavor profiles and textures, perfect for any occasion.

Conclusion

Mary Berry’s Superfood Salad is the epitome of healthy, flavorful eating. With its bright mix of nutrient-dense ingredients like kale, quinoa, avocado, and a range of seeds and nuts, it’s a delicious way to incorporate a variety of superfoods into your diet. The beauty of this salad lies in its versatility-you can add or swap ingredients based on personal preferences, dietary needs, or seasonal availability.

Whether you’re looking to enhance it with extra protein, experiment with new grains, or switch up the dressing for a different flavor, there’s no limit to the variations you can explore. Storing leftovers properly ensures you can enjoy this nutritious dish for days, and its pairing potential with other dishes makes it a fantastic choice for any meal, from lunch to dinner.

Ultimately, Mary Berry’s Superfood Salad offers a simple yet satisfying way to eat well, and its ability to be customized for different tastes and occasions makes it a go-to recipe in any home kitchen. Whether you’re feeding your family or enjoying a solo meal, this salad will surely become a favorite for its flavor, nutrition, and ease.

FAQs

What Is Mary Berry’s Superfood Salad?

Mary Berry’s Superfood Salad is a healthy and vibrant dish that combines a variety of nutrient-dense ingredients such as leafy greens, quinoa, avocado, seeds, and a variety of fresh vegetables. It’s designed to be a flavorful, easy-to-make salad that provides a range of vitamins and minerals.

What Are The Main Ingredients In Mary Berry’s Superfood Salad?

The main ingredients typically include kale, quinoa, avocado, pomegranate seeds, sunflower seeds, pumpkin seeds, and a citrus dressing. The ingredients may vary slightly based on the recipe version, but these superfoods are key to the salad’s nutritional value.

Can I Make Mary Berry’s Superfood Salad Ahead Of Time?

Yes, Mary Berry’s Superfood Salad can be made ahead of time, but it’s best to keep the dressing separate and add it just before serving to prevent the greens from wilting. The salad can be stored in the fridge for up to 24 hours.

Is Mary Berry’s Superfood Salad Suitable For Vegetarians?

Yes, Mary Berry’s Superfood Salad is entirely vegetarian. It’s packed with plant-based proteins, healthy fats, and fiber, making it a great choice for vegetarians and anyone looking to increase their intake of nutritious foods.

Can I Make Mary Berry’s Superfood Salad Gluten-free?

Yes, the salad can be easily made gluten-free. Simply ensure that the quinoa you use is certified gluten-free and check the dressing ingredients for any hidden gluten sources. Most ingredients in the salad are naturally gluten-free.

What Dressing Is Used In Mary Berry’s Superfood Salad?

The dressing in Mary Berry’s Superfood Salad is typically a citrus-based vinaigrette, often made with lemon or lime juice, olive oil, honey, mustard, and a pinch of salt. This fresh dressing enhances the flavors of the salad and adds a zesty finish.

Can I Add Protein To Mary Berry’s Superfood Salad?

Yes, you can add various sources of protein to Mary Berry’s Superfood Salad, such as grilled chicken, salmon, or chickpeas. The quinoa already provides some protein, but adding extra protein can make the salad a more complete meal.

How Many Servings Does Mary Berry’s Superfood Salad Make?

Mary Berry’s Superfood Salad typically serves 4 to 6 people, depending on portion sizes. It can easily be scaled up or down to accommodate more or fewer people.

Is Mary Berry’s Superfood Salad Good For Weight Loss?

Yes, Mary Berry’s Superfood Salad is a great option for weight loss because it is packed with fiber, healthy fats, and protein, which help keep you full and satisfied. The salad is low in calories but high in nutrients, making it a great choice for a balanced diet.

What Can I Substitute For Quinoa In Mary Berry’s Superfood Salad?

If you prefer to substitute quinoa, you can use other grains like bulgur, couscous, farro, or brown rice. These grains provide a similar texture and nutritional benefits, though each will slightly alter the flavor of the salad.