I love throwing together quick and easy salads. Packed with protein and fiber to control hunger and give you plenty of energy, this salad is a new favorite. Adding seeds to your salads, or any meal for that matter, is an easy way to get in extra nutrients, like the chia and pumpkin seeds that are rich in omega-3’s. I even added mustard seeds which are a rich source of essential oils, minerals and vitamins. And don’t feel like you need to pile on heavy dressing to make a salad taste good. I like to keep it light with fresh lemon and a bit of extra virgin olive oil.

  • Prep Time10 min
  • Total Time10 min
  • Yield2 servings
  • Energy390 cal
  • Cuisine
    • American
  • Course
    • Appetizer
    • Main Course
    • Salad
  • Suitable for Diet
    • Gluten Free
    • Vegan
    • Vegetarian
    • Weight Loss Program
    • Lifestyle Program


  • 4 large handfuls of baby spinach
  • 8 kale leaves
  • 1/4 red onion
  • 1 large carrot
  • 6 cherry tomatoes
  • 1 cup garbanzo beans
  • 1 cup black beans
  • 1/2 tbsp mustard seeds
  • 1/2 tbsp sesame seeds
  • 1 tbsp chia seeds
  • 1 tbsp pumpkin seeds
  • 1/2 lemon
  • 1 tbsp olive oil



Wash all produce then chop kale, onion and carrots.


Rinse beans


Assemble in two bowls (or save the leftovers for the next day).


Squeeze lemon over salad, drizzle olive oil, then toss to combine.

additions &substitutions

Weight Loss & Lifestyle Program:

Add in one of the following lean proteins/serving:

  • Add 3-4 oz chicken, meat or tofu
  • Add 4-6 oz fish/shellfish
  • 2 servings per container
  • Amount per serving
  • Calories390
  • % Daily Value*Standard DV
  • Total Fat14 g78 g17.95%
  • Saturated Fat1.5 g20 g7.5%
  • Trans Fat0 g
  • Cholesterol0 mg300 mg0%
  • Sodium730 mg2300 mg31.74%
  • Total Carbohydrate52 g275 g18.91%
  • Dietary Fiber12 g28 g42.86%
  • Total Sugars5 g
  • Added Sugars0 g50 g0%
  • Protein16 g50 g32%
  • Vitamin D (Cholecalciferol)0 IU800 IU0%
  • Calcium230 mg1300 mg17.69%
  • Iron7 mg18 mg38.89%
  • Potassium782 mg4700 mg16.64%

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