Sweet Potato Artichoke Tahini Crunch Salad

This is a plant-protein boosted salad that brings together fibre, colour, crunch, and satisfaction. It is a great option for a lighter lunch that still gives your body structure and support.

The protein boost comes from the combination of hemp hearts, pumpkin seeds, sunflower seeds, tahini, and artichoke hearts.

Ingredients

Makes 1 serving

• 1–1½ cups romaine, butter lettuce, or mixed greens

• ½ cup roasted sweet potato

• ½ cup roasted carrots or zucchini

• ¼ cup cucumber

• ¼ cup tomato, if tolerated

• ¼–½ cup artichoke hearts

• 1 tbsp pumpkin seeds

• 1 tbsp sunflower seeds

• 1 tbsp hemp hearts

• 1 serving tahini dressing

• Pomegranate seeds (optional)

Instructions

1. Add greens to a bowl as your base.

2. Add roasted sweet potato, roasted carrots or zucchini, cucumber, tomato, and artichoke hearts.

3. Sprinkle pumpkin seeds, sunflower seeds, and hemp hearts over top. Pomegranates if you’re using.

4. Drizzle with your tahini dressing of choice (see other recipe).

5. Toss gently and enjoy.

Gentle Artichoke Note

Start with ¼ cup artichoke hearts if you are unsure how they will sit with your digestion.

If they feel good… no extra gas, bloating, pressure, or urgency then you can build toward ½ cup.

Protein Boost Breakdown

• Greens, cucumber, tomato: ~1–2g protein

• ½ cup roasted sweet potato: ~1g protein

• ½ cup roasted carrots or zucchini: ~1g protein

• ¼–½ cup artichoke hearts: ~1–3g protein

• 1 tbsp pumpkin seeds: ~2–3g protein

• 1 tbsp sunflower seeds: ~2g protein

• 1 tbsp hemp hearts: ~3g protein

• 1 tbsp tahini: ~3g protein

Estimated total: ~15–20g protein

Approximate Macros

• Calories: ~420–500

• Protein: ~15–20g

• Carbohydrates: ~35–45g

• Fat: ~25–32g

• Fibre: ~10–14g

How to Make It More Protein-Forward

This salad is not meant to replace animal protein every day, but it is a great lighter lunch option that still supports your protein and fibre goals.

To increase protein, add:

• Grilled chicken

• Salmon

• Tuna

• 2 boiled eggs

• Turkey slices

• Chickpeas or lentils

• Extra hemp hearts

Why I Love This

This salad is a great example of how small additions can completely change the quality of a meal.

The seeds and tahini make it more satisfying. The sweet potato gives you steady energy. The artichokes add fibre. The herbs and dressing bring everything together so it feels fresh, flavourful, and intentional.

Your partner in health and longevity,

Stacie Mylonas, RNH