Vegan Fig and Spinach Salad

Cooking for One or Two, Recipes, Worknight Dinners

salad-soonI think it’s safe to say that the majority of vegetarians and vegans are very mindful when it comes to the food they put into their bodies. One of the first things we’re always asked by meat eaters is how we get our protein. Very seldom do people ask about our calcium in-take. However, that is just as important!

The government recommends that adults, ages 19-50, should consume 1000 mg of calcium per day. One cup of milk has 296 mg, but there are plenty of plant-based calcium sources that taste great and are easy to incorporate into your daily diet.

This salad recipe is full of calcium to help your bones stay strong and healthy!

This recipe makes about five servings and can be stored in the refrigerator for about two days. And if you do add fish to your diet every now and then, this salad would be the perfect dish to pair it with! Both salmon and halibut are packed full of vitamin D, which will allow your body to better metabolize the calcium.

Let me know what you think of the recipe.

Nutritional Benefits:

Figs: Just four figs provide about 100 milligrams of calcium. But they are also high in iron, magnesium, potassium and phosphorous.

Spinach: Spinach has high amounts of oxalic acid, which can inhibit the body’s ability to assimilate the calcium. Even though it should not be eaten as a main calcium source all of the time, when eaten with foods high in vitamin C (like strawberries) the effect of the oxalic acid is canceled out.

Almonds: One ounce of almonds (about 23 nuts) has 75 mg of calcium. Besides calcium, almonds are full of vitamin E, magnesium and potassium. A quarter cup of almonds has more protein than an average sized egg.

Strawberries: With their unique combination of antioxidant and anti-inflammatory nutrients, strawberries support three major health benefits: cardiovascular support, improved regulation of blood sugar and prevention of certain types of cancers including breast, cervical, colon and esophageal cancer.

Vegan Fig & Spinach Salad
Author: 
Recipe type: Worknight Dinner Recipe, Cooking for One or Two
Prep time: 
Total time: 
Serves: 1 serving
 
Ingredients
  • 1 cup of dried figs (I used Made in Nature Calimyrna Figs)
  • 1 cup sliced strawberries
  • 8 ounces of sliced raw almonds
  • 2 ½ cups fresh baby spinach
  • 3 tablespoons of aged balsamic vinegar
  • 2 tablespoons apple cider vinegar
  • ¾ cup of honey
Instructions
  1. Wash the spinach leaves and tear off the long stems, set aside to dry on paper towels while you begin to slice the figs and strawberries. Sliced both the figs and strawberries into quarters.
  2. Once finished slicing the figs and strawberries and the spinach leaves are dry, tear the spinach leaves so that they are more bite-sized. Dump the strawberries, figs and spinach leaves into a large Ziploc bag and set aside so that they can marinate a bit while you get started with the almonds.
  3. Pour about half the amount of almonds and half the amount of honey into a skillet; turn on to medium heat. Add about a tbsp. of apple cider vinegar to prevent the skillet from smoking. With a wooden spoon continue to stir the mixture to make sure the almonds are fully covered in the honey. Once fully covered and slightly golden brown, turn off heat and place on a plate. Repeat with the remaining almonds, honey and apple cider vinegar.
  4. Once the almonds have cooled down a bit add them to the bag of spinach, strawberries and figs.
  5. Add as much balsamic vinegar as you'd like, I'd recommend two to three tablespoons.
 

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24 Comments

  • Reply
    Tania
    October 19, 2019 at 9:31 am

    Do not let the almonds cool on a plate. Cool on parchment paper. Yummy salad

  • Reply
    Caroline
    December 9, 2011 at 1:01 pm

    What a healthy and delicious salad…loveeee figs! x

  • Reply
    GoLightToMyLips
    December 6, 2011 at 9:27 pm

    I will make this one!

  • Reply
    Betty @ scrambled hen fruit
    November 13, 2011 at 1:07 am

    This looks really tempting to me! I love fruit and nuts in my salads. 🙂

  • Reply
    Kitchen Belleicious
    November 9, 2011 at 7:08 am

    Figs, now that is something I don’t cook enough with, let alone add to my salads but I love the idea and the flavor combo. Spinach is a must in our salads, I usually like to combine my greens like i do my cereals in the morning:) Arugula, spinach and romaine! YUM!

  • Reply
    camille
    November 8, 2011 at 10:00 pm

    I had no idea about the calcium in almonds! That is great info to know! I can knock back almonds like they’re going to be illegal tomorrow, so I guess I don’t have to worry about osteoporosis later on in life like all my female relatives (and some of the male ones).

    Well, that and the fact that I have no qualms about cheese. Whatever the opposite of a qualm is, that’s what I have for cheese.

  • Reply
    Lisa from Lisas Yarns
    November 8, 2011 at 6:09 pm

    I don’t eat much dairy, maybe just once a week, and always trying to find ways to get as much dairy in my diet as possible. This salad looks fantastic!

  • Reply
    bellini
    November 8, 2011 at 7:53 am

    This recipe packs a flavour punch too.

  • Reply
    Lisa @ Tarte du Jour
    November 8, 2011 at 7:47 am

    This is my kind of food… colorful, healthy and delicious! Fabulous!

  • Reply
    Nami | Just One Cookbook
    November 8, 2011 at 12:20 am

    Healthy and delicious salad. Thanks for the nutrition info!

  • Reply
    yummychunklet
    November 7, 2011 at 11:23 pm

    LOVE all the ingredients in this salad. Super healthy and delicious!

  • Reply
    alyssa - fashion fitness foodie
    November 7, 2011 at 6:53 pm

    Classy recipe!! Where do you buy your figs?

    • Reply
      Laura
      November 8, 2011 at 10:19 pm

      Hi Alyssa, I bought the figs at Trader Joe’s. Although, really any dried figs should work – you should be able to find them at Whole Foods too.

  • Reply
    leslie
    November 7, 2011 at 6:41 pm

    i think it is a lovely recipe!

  • Reply
    Rachel
    November 7, 2011 at 6:38 pm

    Woohoo calcium! Look at all those goodies! Very interesting about the spinach and strawberries. Food is so weird…

  • Reply
    Daryl
    November 7, 2011 at 5:57 pm

    This is so pretty!

  • Reply
    Junia @ Mis Pensamientos
    November 7, 2011 at 4:32 pm

    i had no idea that spinach inhibits calcium absorption! thanks for the nutrition tips 😀 and i love powerhouse salads! figs in with berries, almonds, and spinach sound fabulous!

  • Reply
    natalie (the sweets life)
    November 7, 2011 at 3:12 pm

    love the sound of this. I’m always looking for new salad recipes!

  • Reply
    Greg
    November 7, 2011 at 2:49 pm

    That looks like a perfect first course or lunch!

  • Reply
    Heather @girlichef
    November 7, 2011 at 2:13 pm

    This salad sounds amazing…healthy and so delicious!

  • Reply
    Erica
    November 7, 2011 at 2:01 pm

    I just love fruit in salads! Sounds fantastic!

  • Reply
    Sue/the view from great island
    November 7, 2011 at 12:06 pm

    I could be happy with a bowl full of those amazing almonds! Great recipe.

  • Reply
    Carrie @ Bakeaholic Mama
    November 7, 2011 at 11:57 am

    This sounds so good. I have everything for it except the dried figs…. I am adding them to my shopping list!

  • Reply
    Bev Weidner
    November 7, 2011 at 11:37 am

    L-O-V-E-T-H-I-S-T-O-D-E-A-T-H.

    that was hard.

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