Try this supercharged version of the green goddess salad

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Salads should be as essential to a runner’s routine as, well, running. Indeed, there are few better ways to eat a greater concentration of important micronutrients and plant-derived phytochemicals to improve health and performance. This report in the magazine Public health Nutritionfor example, determined that salad eaters are more likely to eat a greater amount of vegetables, including nutritional heavyweights like dark leafy greens, and are more likely to meet dietary recommendations for serving amounts from this group too much food.

But the key to eating more salads, and therefore increasing your daily vegetable intake, is to make them far less boring and more like something you can’t wait to dig your fork into. A certain famous green goddess salad from TikTok certainly seems to fit the bill as a salad you’d be eager to try. But the salad which is basically just a bunch of cabbage swimming in creamy herbs is far from a complete dish (too few carbohydrates, where is the protein?) and will not properly meet the nutritional needs of the body. moving.

That’s why we decided to up the ante on this meh salad with a fresh and bright version of the green goddess that brings together a wider range of nutrient-dense food groups that will help runners hit their stride. From bright pickled peppers and smoky freekeh to peppery arugula and the greenest dressing ever, this main course-worthy salad is packed with attention. This might be the best recovery salad you can bring to the dining table.

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The Supercharged Green Goddess Salad

This mixed salad is packed with plant-based protein thanks to the trio of lentils, hummus and freekeh, a Middle Eastern grain with a craving-inducing smoky flavor and levels of protein and fiber that put other whole grains to shame. . But you can use other options such as quinoa or sorghum, both of which are gluten-free. You can also freestyle with other ingredients such as
using labneh or Greek yogurt as a creamy base instead of hummus, replacing arugula with baby spinach, or adding crunch with pistachios instead of sunflower seeds. To be honest, the star of the show here is the creamy and vibrant herb dressing. You will be looking to apply extras on everything. Several components of the salad, including lentils, freekeh and dressing, can be
made in advance for quick assembly.

Makes 4 servings

Ingredients

salad

  • 1 tbsp. sugar
  • 1 C. salt
  • 2/3 cup cider vinegar or white vinegar
  • 1 large green bell pepper, sliced
  • 1 cup green lentils
  • 1 cup freekeh
  • 1 container (8 ounces) store-bought hummus
  • 4 cups arugula
  • 1 cucumber, chopped
  • 1 avocado, diced
  • 1/4 cup roasted shelled sunflower seeds

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Bandage

  • 1 cup chopped zucchini
  • 1/4 cup extra virgin olive oil
  • 2 tbsp. the water
  • Juice of 1 lemon
  • 1/2 cup chopped parsley
  • 2 green onions (scallions), chopped
  • 1 jalapeƱonoto, seeded and chopped
  • 1 clove garlic, minced
  • 2 tbsp. tahini
  • 1 C. Dear
  • 1/2 tsp. salt

directions

  1. Place the green pepper slices in a large jar or wide-mouthed bowl. Place sugar and salt in a separate bowl and add 2/3 cup boiled water; stir until sugar and salt are dissolved. Stir in the cider vinegar. Leave to cool for a few minutes then add the vinegar mixture to the peppers. Cover and refrigerate for at least 4 hours or up to several days.
  2. Cook the lentils in a large pot of simmering salted water until tender but still holding their shape, about 25 minutes. Drain, rinse under cold running water and drain well again.
  3. Bring 2 1/2 cups of water to a boil in a saucepan. Add the freekeh and a few pinches of salt. Reduce the heat to medium/low and simmer, covered, until the grains are tender, about 25 minutes. Drain off any excess water.
  4. To make the dressing, combine olive oil, water, zucchini, lemon juice, parsley, green onions, jalapeƱosnoto, garlic, tahini, honey and salt until smooth.
  5. To serve, spread hummus on serving plates and sprinkle with lentils, arugula, freekeh, cucumber, avocado and sunflower seeds. Drizzle with dressing and garnish with microgreens if desired.

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