During Lent, finding meatless meals that are both filling and nutritious can sometimes be a challenge. But a well-crafted salad can be a complete, satisfying meal—packed with protein, healthy fats, and bold flavors. By incorporating nuts, seeds, fruits, whole grains, and premium olive oils, you can transform a simple salad into a powerhouse of nutrition and taste.
In this blog, we’ll explore how to elevate your salads for Lent and share a delicious citrus kale and quinoa salad with a blood orange balsamic dressing that’s both refreshing and satisfying.
How to Build a Filling & Flavorful Lenten Salad
A great salad is more than just lettuce and dressing. Here’s how to create a balanced and hearty meatless salad that keeps you full:
✔ Start with a Nutritious Base – Instead of just iceberg or romaine, choose dark leafy greens like kale, spinach, arugula, or mixed baby greens for added vitamins and minerals.
✔ Add Whole Grains – Quinoa, farro, wild rice, or couscous provide fiber and plant-based protein to make the salad more substantial.
✔ Incorporate Healthy Fats – Nuts (almonds, walnuts, pecans) and seeds (pumpkin, sunflower, flaxseeds) add crunch, flavor, and essential fatty acids.
✔ Boost with Fruits & Vegetables – Fresh or dried fruits like oranges, pomegranate seeds, apples, cranberries, and figs add natural sweetness, while roasted or raw veggies bring texture and depth.
✔ Dress it Up with Premium Olive Oil & Balsamic – A well-balanced dressing made with extra virgin olive oil and high-quality balsamic vinegar enhances every bite with richness and acidity.