I know this omega 3 series has the potential to become very repetitive due to the fact most of the high omega 3 ingredients are nuts and seeds. But after my flapjacks and granola, and the weather warming up, I thought it would be good to share an omega 3 salad recipe. This recipe is balanced with sources of protein and healthy fats, with a simple chilli and lime balsamic dressing. Not too heavy and a perfect light dinner option for a summer’s day.
Personally, I’m a huge fan of fruit in a salad. There’s something about the freshness that I really like in contrast to whatever the chosen protein source is. This recipe has apples in it and a lime dressing in sharp contrast to the sweetness of the peppers and to complement the chilli toasted seeds.
Omega 3 sources
Just like the last two, the main omega 3 sources here are the walnuts and the seeds. I made my dressing with olive oil but you could add more omega 3 to this by swapping that out for a walnut or flaxseed oil.
The total amount of omega 3 in this recipe is 1.7g per serving, with 1.3g coming from the walnuts. Check out my vegan sources of omega 3 post for more information about how plant sources are absorbed and for more information on how to supplement it in your diet.
Nutritional information
As well as being a source of healthy fats, the nuts and seeds also add some protein. Each serving contains 40% of your daily fibre.
In terms of vitamins, this dish provides 25% of the RDA of:
- Iron
- B2
- Vitamin E
- Calcium
- Zinc
It also provides the full RDA of both vitamins C and A.
Easy Omega 3 Salad Recipe
A fresh, zesty but still ever so slightly spicy easy salad recipe. This simple salad provides a balanced meal in terms of macros and a wide range of vitamins and minerals to keep you satisfied but still healthy without being too heavy in the summer months.
Easy Omega 3 Salad Recipe
Ingredients
- Approximately 120g kale
- ½ red pepper
- 1 tin chickpeas drained and rinsed
- 1 tsp sunflower oil
- Generous amounts salt and pepper
- ¼ cup pumpkin seeds
- ½ tsp chilli powder optional
- Dash of tamari
- ¼ cup walnuts
- 1 green apple sliced
Dressing
- 1 tbsp olive oil
- 1 tbsp balsamic vinegar
- Juice of 1 lime
- Pinch of chilli flakes
Instructions
-
Preheat oven to 220°c. Coat the chickpeas in the sunflower oil and add the salt and pepper. Place chickpeas and the ½ a red pepper on a baking tray in the centre of the oven and leave for 20-25 minutes until golden and crispy.
-
Mix all of the dressing ingredients in a small dish/ bowl and stir to combine.
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In a large bowl, add the kale and gently massage it. Then add the chopped apple and walnuts.
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Heat a small frying pan on medium heat, add the seeds and leave to toast for 2-3 minutes. Toss with the chili powder, if using, and tamari before serving. Set aside.
-
Drizzle the dressing over the fresh ingredients then transfer to plates or bowls to serve.
-
When the chickpeas are ready, add the chickpeas and seeds to the top of the bowls/ plates.
Serve and enjoy!
Do you like fruit in your salads? I love it, especially in fresh summery salads like this one.
Until next time,
Sophie
Ohhhh this looks delicious! I might try it soon eheh
Thanks for the tips 🙂 x
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This looks delicious, will be a perfect lunch to have during the warm weather!
Ooh this looks yummy! I try to do the obvious of having fish at least once a week (normally more often) but probably should get more omega 3 in my diet. This looks like a really good idea – and new salad ideas are always useful!
Lindsey | https://aramblingreviewer.wordpress.com/
That salad looks so good, I really enjoy having salads when the weather gets warmer. And yesss I love putting apples in my salads! I like the crunch and juicyness it gives to salads. I have 2 salads planned this week for dinner and I am very much looking forward to them.
Chloe xx
Love adding apples to salads! Such a great way to get the sweet and crunchy texture!
I like fruit in a salad too. Love all the ingredients in this recipe – will definitely try making it. Pinned for later. Thanks 🙂
Yum! That looks really healthy and delicious!
xoxo
Lovely
http://mynameislovely.com
This salad sounds so delicious! I love how it is packed full of vitamins! I will definitely be trying this soon! Thanks for sharing! 🙂
melissakacar.blogspot.com
This looks delicious and so good for the Summer too – really refreshing!
This looks so delicious and perfect to eat during this hot spell we are having here.
Looks delicious!
https://www.brunetteondemand.com/
This salad looks like absolute perfection to me, Sophie! I LOVE fruit in my salads too and the combo of apple and walnut is just heavenly! Have you tried watermelon or mango in salads? To die for! Thanks so much for sharing this – I wish I could have it right now! Yum!
I like fruit in my salad, just not apples tbh, for some reason I only like them juiced or as applesauce. The salad looks great though, I am a fan of simpler salads, I would personally probably swap out the apple for a cucumber or something. 🙂
I looooooove fruit in a salad – apples, grapes, lime, grapefruit. I agree with you, there’s nothing like the burst of freshness you get from fruit. And I like the added dose of omega 3 too, although I’d probably swap the walnuts for almonds or pumpkin seeds as none of us are keen on walnuts. Looks delicious, and perfect for the warmer weather! Lisa x
This looks sooo delicious!!
The perfect summer lunch! ☺️
I’ll save this to my ‘things to make’ list!
Love Lozza x
http://girlygabble.com
I love a chick pea salad and this one looks delicious! Fruit definitely has a place in a salad for me – my go to is usually a few pomegranate seeds x
https://www.femaleoriginal.com
This looks so good. I am definitely making it once it’s cool enough to use the oven again! My mother in law loves adding apples to salad, but I have never tried them in a warm salad.
Oh wow this looks really fresh and simple to make! I love that ingredients you wouldn’t think go together look so good enough to eat. Thanks for sharing!
This looks amazing and such a summer dish, perfect for the current weather! Also super pleased to see the chilli is optional – I really don’t enjoy spicy food! Thanks for sharing x
Ooh this salad looks delicious! I love eating salads in the warmer weather as they’re so easy to eat in the hot weather and are quick to make! x
Lucy | http://www.lucymary.co.uk
Wow, this looks incredible! And it doesn’t take long to make at all. I need to find some new recipes as my current diet is getting very boring! Thanks for sharing
Looks delicious! And most likely keeps well overnight and can take a picnic, don’t you think? I saved it on Pinterest for later.
I’ve never been one for eating salad but, especially with this weather, I am CRAVING it. This sounds incredibly good and I love pretty much everything in this recipe so yay thanks so much for sharing!
This looks so yummy! I always love trying new salads that are tasty and filling. Great job on this recipe.
This sounds and looks delicious! I sometimes do a rice salad with fruit in (apple and cranberries).
I love salads during the Summer time but never know how to make them a bit more exciting so this is perfect! It looks so good xx
Tiffany x http://www.foodandotherloves.co.uk
Looks mega yummy!! x
This looks so tasty! I might give this a go at the weekend xx
It sounds like a delicious combination x
Oooh! I love how you incorporate chickpeas regularly in your meals. I feel like I need to do this more often than treat it as a snack. I love that this fruit salad is super easy to make and looks delicious too! I need to give this a try when I’m cooking my meals!
Nancy ✨ exquisitely.me
This is a gorgeous meal. Can’t wait to give it a try. Thank you for the inspiration!