Warm Nutrient Rich Fall Salad

Here in New England the the light on the hills full of color is blowing our minds daily. The range of hues is amazing and changes with the light. Delicious food for the soul…

Color is also super nourishing for the body, especially when it comes in the form of colorful vegetables. One of the most nutrient rich fall salad veggies you can eat is red or purple cabbage.

Add some greens, purple potatoes, red onions, and carrots and you have almost every shade of fall color.

The challenge for fall and winter salads is finding ways to warm them up yet keep them fresh and lively. Adding a baked, blanched, steamed, or sautéed veggie to fresh veg and baby greens is a good way to do that. The result is a myriad of textures, temperatures, and flavors on the tongue.

This is a throw it together, complete meal in a bowl salad – measurements are subjective and depend on your personal preference and what you have on hand.


Warm Nutrient Rich Fall Salad

Serves: 4
Cooking time: 15 minutes
Prep time: 10-15 minutes – can be done while potatoes are cooking

4 medium purple potatoes – in bite-sized chunks

4 cups arugula – prewashed

1 cup red cabbage – thinly sliced

1 cup carrots -sliced into thin rounds

1/4 cup red onions – sliced

1/4 cup walnut pieces – raw or toasted

2 T capers

1 14oz BPA free can of mixed salad beans – chickpeas, kidneys, and pintos – drained and rinsed, or just one type will do!

extra virgin olive oil

white or gold balsamic vinegar

sea salt or herbamare

  • place potatoes in a steamer and steam for 5-15 minutes until cooked through but not mushy
  • while the potatoes are steaming, slice the cabbage,carrots, and red onion
  • sprinkle them with a little salt and massage it in with your fingers
  • add the capers, walnuts, beans, and arugula
  • when the potatoes are done, toss them in the bowl add some of the olive oil and balsamic and toss it all together without mashing the potatoes
  • taste and adjust the seasoning to your preference
  • eat while still warm, leftovers are great cold the next day
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  • the hot potatoes will wilt the arugula and warm up the other ingredients. If you would rather not wilt the arugula, add it after the first tossing when the potatoes have cooled a little.
  • substitute other veggies like baby kale, fingerlings, olives, scallions, pine nuts, baked or steamed squash…
  • add fresh herbs to up the nutrient density even further – basil, parsley, cilantro, freshly ground pepper