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This Superfood Salad is full of delicious superfoods: greens, beets, sweet potato, avocado, and wild rice. It’s a perfect healthy reset!

Superfood Salad
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Ready for a knock-out salad? Our friend Emily Van Raay approached us for a collaboration about healthy and whole eating. Not only is Emily a positively glowing model, she’s got fabulous taste for nourishing food. This superfood salad is satisfying enough to eat it for dinner, and perfect for taking leftovers to work. It’s similar to our nourish bowl, but we love that the dressing is not even measured: a squeeze of lime juice and drizzle of olive oil. We hope you love this superfood salad as much as we do! Keep reading for the recipe.

Why make a superfood salad?

Here’s Emily Van Raay sharing about her favorite superfood salad recipe:

“As a model, my job is to feel and look my best, which begins with some time in the kitchen knowing what will nourish me and keep me healthy and glowing! This superfood salad is a model favorite as it’s lean, yet packed with loads of great veggies and proteins that are great for skin, energy, and mental health! I love this salad because it can be eaten at dinner or lunch, which means you can make enough for dinner and have leftovers for lunch the next day! It also doesn’t feel like you’re eating a salad; it’s very filling and definitely hits the spot where other salads come up short!”

Superfood Salad

Superfood salad nutrients

Per Emily, here’s why she chose the elements in this superfood salad:

“This superfood salad is packed with the green goods: raw spinach, mesclun (mixed greens), cilantro and cucumber are a great combo because spinach, cilantro and mesclun have lots of energizing nutrients and colors (vitamins), and cucumber is good for hydration, which is important in keeping glowing skin! For the greens, I like to measure in handfuls because if you are a big person you will have a big handful, a smaller person will have a smaller handful and nutrient needs tend to change depending on the person.”

“The wild rice is great because it’s a whole grain and makes this superfood salad something that ‘hits the spot’ — which could make the difference in you choosing the salad more frequently from now on! It’s lower on the glycemic index than most grains, and it tastes good too. The sweet potato and radish are grounding root vegetables, which are in season for the winter. They are packed with a variety of different nutrients that your body craves in the winter. Eating seasonally is always better for the mind+ body. The avocado, raw seeds and olive oil will give you a good dose of the good fats and protein, which is also great for a glowing complexion and keeping your energy levels stabilized throughout the day.”  

Related: The Best Tossed Salad

Superfood Salad

How to make a superfood salad

This healthy salad recipe takes about 30 minutes to prepare (if the wild rice is already cooked — otherwise it’ll take around 45 minutes). And what’s great about this easy salad is that you can prep the ingredients in bulk and make this recipe throughout the week in under 10 minutes.

To make this superfood salad, you first need to prepare the wild rice according to package instructions (do this a day or so in advance, if possible). Then roast the diced sweet potato for around 25 minutes , or until tender. Remember: the smaller you dice the potato, the faster it will cook!

While the sweet potato roasts, prep the rest of the veggies — slice the radish, peel and slice the beet, grate the cucumber, slice an avocado, and chop the fresh cilantro. Once the potatoes are out of the oven, assemble the salad and top with a squeeze of lime juice and a drizzle of olive oil.

Superfood Salad

Looking for main dish salad recipes?

Looking for main dish salad recipes? Aside from this superfood salad bowl, here are a few of our favorites:

Did you make this recipe?

If you make this superfood salad, we’d love to hear how it turned out. Leave a comment below or share a picture and mention @acouplecooks on Facebook or Instagram.

This superfood salad recipe is…

Vegetarian, gluten-free, vegan, plant-based, dairy-free.

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Superfood Salad

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  • Author: a Couple Cooks
  • Prep Time: 5 minutes
  • Cook Time: 25 minutes
  • Total Time: 30 minutes
  • Yield: 1 1x


This Superfood Salad is full of delicious superfoods: greens, beets, sweet potato, avocado, and wild rice. It’s a perfect healthy reset!


  • ½ cup cooked wild rice (prepared in advance)
  • 1 large sweet potato
  • 2 tablespoons olive oil, divided
  • 1 raw beet
  • 2 radishes
  • ¼ cup shredded cucumber
  • 1/2 avocado
  • 2 tablespoons chopped cilantro
  • 1 handful spinach
  • 1 handful mixed greens
  • 1 lime
  • 1 tablespoon pepitas


  1. Prepare the wild rice in advance, according to the package instructions.
  2. Preheat oven to 450°F.
  3. Dice 1 large sweet potato; place it in a bowl and mix with enough olive oil to coat, a sprinkle of kosher salt, and fresh ground pepper. Line a baking sheet with parchment paper and place the potatoes onto the sheet; roast until tender, about 25 minutes.
  4. Peel and thinly slice the beet. Thinly slice 2 radishes. Peel and grate ¼ cup cucumber. Slice ½ avocado. Chop 2 tablespoons cilantro.
  5. To serve, place the salad greens and spinach in a bowl. Arrange small piles of each vegetable and the rice. Drizzle with the juice of 1 lime and 1 tablespoon olive oil. Top with sunflower seeds or pepitas.


The timing below accounts for the wild rice being made in advance. Wild rice takes about 45 minutes to cook.

  • Category: Main Dish
  • Method: Baked
  • Cuisine: American

About the authors

Sonja & Alex

Hi, we’re Alex and Sonja Overhiser, married cookbook authors, food bloggers, and recipe developers. We founded A Couple Cooks to share fresh, seasonal recipes for memorable kitchen moments! Our recipes are made by two real people and work every time.

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  1. Elle says:

    Superfoods are still new in Germany (where I live). Thanks for the inspiration!

  2. sara says:

    Gorgeous! Love all the colors…this looks amazing!

  3. Liz @ Floating Kitchen says:

    I’m so in love with this salad. Big salad bowls are my life right now. I want them all day, everyday. Thanks for the inspiration!

  4. Olia Voronkova says:

    Seems like an easy and yummy recipe. I’m sure my love will enjoy it. Great job with the site guys!

  5. Christy@SweetandSavoring says:

    Wow does this look amazing! You’ve reminded me that I have some pumpkin seeds to toast, and that it’s time to get more creative with my salads :)

  6. kirsten burnett says:

    this looks absolutely amazing and i cant wait to try this out for myself. i just hope i have the right type of ingredients at home for this salad. such a mixture of colors and flavours it is probably so yummy. im getting hungry and i just ate lunch….thanks so much for sharing

  7. Amanda Paa says:

    really love the things behind Models for Wellness. what a great way to bring awareness to nourishing ourselves, no matter who you are or what your job may be, and the benefits of eating real food.

    this salad looks like a wonderful lunch pick me up or evening dinner. your photos are beautiful as always!

  8. sara says:

    We had some leftover wild rice a few weeks ago, so I threw it on my lunch salad the following day – and it was so delicious! I’ve had it several times since. Love all of the stuff in this to make it a meal!

  9. Jessie Snyder | Faring Well says:

    Gorgeous. Love the ingredients in this recipe and the mission of Models for Wellness! I use to be in the industry and it was so unhealthy, mentally and physically. So so so glad to see someone supporting health in this area!!

  10. Lety says:

    So easy, filling and beautiful!

  11. Nina at says:

    This looks amazing, so bright and vibrant! I love beets on a salad! So healthy and yummy!

  12. dani | theloveofvanilla says:

    Oh my goodness that salad looks so good! I just had a pulled pork and slow cooked ribs birthday dinner for a friend and I am feeling like I ate way too much and this salad is my remedy!!

  13. Nazia @ Your Sunny Side Up says:

    Such beautiful colours and flavours – what a gorgeous salad!

  14. Katrina @ Warm Vanilla Sugar says:

    This salad is full of so much goodness! And is such a great “feel good” meal. I love the wild rice in there!

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