Healthy Artichoke Spinach Salad

This tasty salad includes pumpkin seeds, avocado, and grape tomatoes. It’s topped with a vinaigrette that has a hint of lemon. Artichokes are a fun addition to salads. They’re also nutritious. You may not think of artichokes when you look for foods with antioxidants, but they’re among the top vegetables in this category.

This salad is healthy and filling for a vegetarian lunch. The pumpkin seeds add to the crunch factor, and the artichokes add a bite. You can make this at home and bring it to work or school or enjoy it as a picnic side dish.

Health Benefits of Artichoke Spinach Salad

This recipe has many health benefits:

• It’s fat-free, gluten-free, low in cholesterol, low in sodium, all-natural. 
• It’s high in folate (folic acid), magnesium, manganese, potassium and vitamin A.
• Pumpkin seeds are high in protein and contain some iron, calcium, zinc and vitamin E. They also contain tryptophan which is helpful for sleep!

Artichoke Spinach Salad with Lemon Vinaigrette

Cook ModePrevent your screen from going dark

Amanda McKillop

This artichoke spinach salad pairs tender baby spinach with marinated artichoke hearts, creamy avocado, and crunchy pumpkin seeds, all tossed in a bright lemon-garlic vinaigrette. It comes together in minutes and makes a satisfying vegetarian lunch or crowd-worthy side dish.

No ratings yet

Print Recipe Pin Recipe Share by Email Share on Facebook

Prep Time 10 minutes mins

Cook Time 4 minutes mins

Total Time 14 minutes mins

Course Salad

Cuisine American

Servings 6 servings

Calories 336 kcal

Equipment

• Large salad bowl
• Small mixing bowl or mason jar for vinaigrette
• Small skillet (for toasting pumpkin seeds)
• Sharp Chef’s Knife
• Cutting board

Ingredients

 

US CustomaryMetric

 

1x2x3x

• 10 ounces baby leaf spinach 280g
• 2 jars marinated artichoke hearts (14-ounce / 400g) each jars ; drained and quartered
• 6 stalks green onions chopped
• 1 pint grape tomatoes halved, 300g
• 3 tablespoons raw pumpkin seeds (pepitas) 25g
• 1 medium avocado sliced
• ¼ cup red wine vinegar 60ml
• ½ cup extra-virgin olive oil 120ml
• 2 cloves garlic minced
• 1 teaspoon fresh lemon juice 5ml
• 1 pinch sea salt to taste
• 1 pinch freshly ground black pepper to taste

Cook ModePrevent your screen from going dark

Instructions

 

• If toasting pumpkin seeds, heat a small dry skillet over medium heat and toast the seeds for 3-4 minutes, stirring frequently, until they begin to pop and turn golden. Set aside to cool. Add the baby spinach, drained and quartered artichoke hearts, chopped green onions, halved grape tomatoes, and toasted pumpkin seeds to a large salad bowl. Toss gently to combine.
  10 ounces baby leaf spinach, 2 jars marinated artichoke hearts, 6 stalks green onions, 1 pint grape tomatoes, 3 tablespoons raw pumpkin seeds (pepitas)
• Halve the avocado, remove the pit, and slice thinly. Fan the avocado slices across the top of the salad.
  1 medium avocado
• In a small bowl or mason jar, combine the red wine vinegar, olive oil, minced garlic, lemon juice, salt, and pepper. Whisk vigorously (or shake the jar) until the vinaigrette is well emulsified.
  1/4 cup red wine vinegar, 1/2 cup extra-virgin olive oil, 2 cloves garlic, 1 teaspoon fresh lemon juice, 1 pinch sea salt
• Drizzle the vinaigrette over the salad and toss gently to coat. Serve immediately.

Notes

Storage: Store undressed salad in an airtight container in the fridge for up to 2 days. Keep the vinaigrette in a separate jar — it stays fresh for up to 5 days refrigerated. Add avocado just before serving to prevent browning.

Make-Ahead: Wash and dry the spinach, quarter the artichokes, and chop the onions the night before. Whisk the vinaigrette ahead and refrigerate. Assemble and dress right before eating.

Substitutions: Swap pumpkin seeds for toasted sunflower seeds or slivered almonds. Replace red wine vinegar with white wine vinegar or sherry vinegar for a milder tang. Arugula or mixed greens work in place of spinach.

Pro Tip: Toast the pumpkin seeds in a dry skillet over medium heat for 3-4 minutes until they start to pop and turn golden — this dramatically improves their flavour and crunch compared to using them straight from the bag.

Nutrition

Serving: 1servingCalories: 336kcalCarbohydrates: 12gProtein: 5gFat: 31gSaturated Fat: 4gPolyunsaturated Fat: 4gMonounsaturated Fat: 17gTrans Fat: 0.003gSodium: 269mgPotassium: 696mgFiber: 6gSugar: 3gVitamin A: 5824IUVitamin C: 42mgCalcium: 84mgIron: 3mg

Feedback is key!Rate this Recipe !