Pumpkin Seed & Spinach Power Salad — Nutriofia Recipe

Pumpkin Seed & Spinach Power Salad

62 Nutrition score

Lunch 🥄 10 min prep 👤 2 servings

A no-cook salad that quietly delivers one of the strongest iron and magnesium punches on the site. Pumpkin seeds are one of the best plant sources of both minerals; spinach and walnuts add further iron; avocado provides the healthy fat that helps fat-soluble nutrients absorb. The tahini dressing brings everything together and adds extra magnesium. On the table in 10 minutes.

vegan no cook high iron high magnesium high protein

Nutrient Fingerprint % of adult daily reference intake · per serving

💪 Protein

18%

🌾 Fibre

13%

🦴 Calcium

21%

⚡ Iron

45%

🌿 Magnesium

47%

🍊 Vitamin C

30%

🍃 Folate

47%

🫀 Omega-3

42%

Based on UK dietary reference values. Capped at 100% per nutrient.

💡 Make it your own: feel free to add, swap or leave out ingredients to suit your taste or what's in your cupboard. Just remember — if you change what's in the recipe, update the ingredients in your Day Tracker too, so your nutrition numbers stay accurate.

Ingredients (per serving)

Pumpkin seeds raw, scattered over
30 g
Spinach, baby, raw fresh, washed
80 g
Avocado, Hass, flesh only halved, stoned, sliced
75 g
Walnuts (raw) roughly broken
20 g
Sesame seeds scattered over
10 g
Tahini paste for dressing
13 g

Method

1 Pile the baby spinach into two wide bowls as the base.
2 Halve, stone, and slice the avocado. Arrange the slices over the spinach.
3 Scatter the pumpkin seeds, walnuts, and sesame seeds evenly over both bowls.
4 Make the tahini dressing: whisk the tahini with 2 tablespoons of cold water, a small squeeze of lemon juice (if you have it), and a pinch of salt until smooth and pourable. Add a little more water if it is too thick — tahini tightens before it loosens.
5 Drizzle the dressing over both salads.
6 Eat immediately. Note: if preparing in advance, keep the dressing separate and dress just before serving.