MY FAVOURITE ANTI INFLAMMATORY SALAD
This vibrant, nutrient-packed salad brings together fresh herbs, juicy pomegranate seeds, and grains for a dish that's both satisfying and anti-inflammatory. Inspired by Middle Eastern flavours, it’s rich in antioxidants, fibre, and plant-based goodness.
WHY I LOVE IT
This Middle Eastern-inspired salad isn’t just delicious—it’s filled with ingredients known for their anti-inflammatory properties and overall health benefits. Here’s how each component supports your body:
🌿 Kale
One of the most nutrient-dense leafy greens, kale is rich in antioxidants like quercetin and kaempferol, which help combat inflammation.
High in vitamins A, C, and K, supporting immune function, skin health, and bone strength.
The lemon juice massage breaks down tough fibres, making it easier to digest and absorb nutrients.
🌱 Parsley
Loaded with vitamin C and flavonoids, which help fight free radicals and reduce oxidative stress.
Supports digestion and acts as a natural detoxifier.
🍅 Cherry Tomatoes
Contain lycopene, a powerful antioxidant known for reducing inflammation and supporting heart health.
Great for skin health and immune function due to their high vitamin C content.
🍚 Quinoa (or other grains like bulgur or freekeh)
A complete plant-based protein, meaning it contains all nine essential amino acids.
High in fibre, promoting gut health and stable blood sugar levels.
Packed with magnesium, an important mineral that helps regulate inflammation.
🍈 Pomegranate Seeds
One of the best anti-inflammatory foods, pomegranates are rich in polyphenols that help protect against chronic diseases.
May improve heart health by reducing oxidative stress and lowering blood pressure.
🫒 Olive Oil
Extra virgin olive oil is packed with healthy monounsaturated fats and oleocanthal, a compound that has been shown to have similar anti-inflammatory effects as ibuprofen.
Supports brain health, heart function, and reduces inflammation throughout the body.
This salad isn’t just a flavour-packed, Middle Eastern-inspired dish—it’s a nutrient powerhouse designed to fight inflammation, boost digestion, and provide long-lasting energy. Whether you enjoy it as a meal or a side, it’s a perfect way to nourish your body.
Tips & Variations
🔸 Swap the grains: Instead of quinoa, you could use chickpeas or lentils for an extra fibre and protein boost. They add a slightly nutty flavour and make the salad even more satisfying.
🔸When using grains cook and cool them first to increase the resistant starch which supports gut health. I use the microwave packs for ease and leave them to cool in the fridge over night before adding to the salad.
🔸 Protein pairings: I love serving this salad with air-fried salmon— salmon is packed with omega-3s, which are also anti-inflammatory. You could also try grilled chicken, tofu, or halloumi.
🔸 Add some crunch: Add some toasted almonds, walnuts, or sunflower seeds for extra healthy fats and a some crunch
.
🔸 Dressing twist: A drizzle of tahini or yogurt-based dressing works really well if you want a creamier texture and even more Middle Eastern flavour.
Ingredients (Serves 2-4)
100g kale, stems removed and leaves chopped
Juice of 1 lemon
½ tsp sea salt
Large handful of fresh parsley, finely chopped
150g cooked quinoa (or another grain like bulgur or freekeh)
200g cherry tomatoes, halved
½ small red onion, finely diced (optional)
75g pomegranate seeds
2 tbsp extra virgin olive oil
½ tsp ground cumin
¼ tsp sumac (optional, for extra tang)
Salt & black pepper to taste
Method
Massage the Kale 🥬
Place the chopped kale in a large bowl. Add lemon juice and sea salt, then use your hands to massage the leaves for about a minute until they soften and darken. This helps break down the fibres and makes it easier to digest.Build the Salad 🥗
Add the parsley, cooked grains, cherry tomatoes, and red onion to the bowl with the kale.Dress & Toss 🥄
Drizzle over the olive oil, sprinkle in the cumin and sumac (if using), and season with salt and black pepper. Toss everything together until well combined.Add the Finishing Touch ✨
Scatter the pomegranate seeds over the top just before serving.