The New & Improved Chopped Salad

11 8 389
Ingredients Minutes Calories
Prep Cook Servings
6 min 2 min 4
The New & Improved Chopped Salad
Health Highlights


1 head Lettuce, romaine (or greens of choice; chopped)
1 medium shallot(s) Shallots (thinly sliced)
1/2 cup cubes Avocado
1/2 cup chopped Red bell pepper
1 cup sliced Carrots
1/2 cup Cherry Tomatoes (halved)
1 cup hulled Sunflower seeds (raw)
5 leaf Mint, fresh (minced)
1 slice Bread, sprouted, whole grain, Ezekiel 4:9 (or gluten-free bread)
1 tsp Coconut oil (melted to a spreadable texture)
1 pinch Sea Salt (to taste)


  1. Add the shredded lettuce, shallots, avocado, red bell pepper, carrots, cherry tomatoes, sunflower seeds, and mint leaves to a large salad bowl. Toss to combine.
  2. Toast the bread and spread the coconut oil and a pinch of sea salt to taste.
  3. Cut the bread into crouton-sized squares and sprinkle on top of the salad.
  4. Drizzle with the dressing of your choice (see Meal Gardens' wide selection of salad dressings).
  5. Toss and enjoy!


Nutritional Highlights:

Avocados are a rich source of monounsaturated fatty acids, which are important for heart health!

Bell Peppers are a good source of vitamin C, which is important for healthy immunity.

Carrots are a good source of vitamin A, which is important for healthy vision and immunity!

Nutrition Facts

Per Portion

Calories 389
Calories from fat 250
Calories from saturated fat 35
Total Fat 27.8 g
Saturated Fat 3.9 g
Trans Fat 0 g
Polyunsaturated Fat 15.0 g
Monounsaturated Fat 6.2 g
Cholesterol 0
Sodium 193 mg
Potassium 916 mg
Total Carbohydrate 29.1 g
Dietary Fiber 12.1 g
Sugars 7.2 g
Protein 11.7 g

Dietary servings

Per Portion

Grain 0.2
Meat Alternative 1.3
Vegetables 4.1

Energy sources