Market-Inspired Six Ingredient Salad

I enjoyed a lovely wander around the farmer's market this morning, and while I didn't set off to buy anything in particular, I was enchanted by the colors, vibrancy and freshness of the ingredients that make this salad. Don't have plans to visit a market? No problem. These items can easily be found at you local grocer, too. 


  • Arugula, 1 hefty handful
  • Microgreens (kale, cilantro, radish sprouts), 2 handfuls
  • Fresh Garden Peas, 1 handful of fresh pods
  • Cherry Tomatoes, 1 handful
  • Spring Onion, 1-2 bulbs
  • Sunflower Seeds, 1-2 handfuls
  • Creamy Curried Lemony Dill Dressing
  • Tofu, 1/2 a block (about a cup)
  • Garlic, 1 clove (more if you are Kapha)
  • Lemon, juiced
  • Dill, 1/2 to 1 scant teaspoon
  • Curry powder, 1/4 teaspoon (more if you like spice)
  • Olive Oil, about 1 teaspoon
  • Fresh Cracked Black Pepper, to taste


Rinse and pat dry your greens. Add to a salad bowl. Pinch your pea pods to open them, then loosen each pea with your finger to release them into your salad bowl. Slice the cherry tomatoes in half, and the spring onion into thin rounds. Add the tomatoes and onions to your salad.

Put the tofu and garlic into a small electric bender and blend until the tofu is creamy and the garlic is completely mashed. Cut your lemon in half and squeeze in the juice. Add the dill and curry powder and mix well. Drizzle in the olive oil and just lightly pulse a few times. Crack the pepper in and just light stir with a spatula. Taste and adjust lemon, spices, and add a pinch of salt. Use the spatula to pour the dressing over the salad. The consistency will be thick, but once tossed, the greens, tomatoes, and peas will add their moisture to give it a beautiful balance between creamy and crunchy, soft and snappy, soothing and fresh.

Garnish with a generous helping of sunflower seeds, and a sprig of fresh rosemary.

Because this can be used as a spring cleanse, I tossed into the salad a handful of fresh cilantro. (Also, I just love treating mint, cilantro, parsley as if they are more than garnish, but leaves with their own rightful place in the salad!)

Hope you enjoy!

Sachi Doctor

Elemental Alchemy, 90 Rio Vista Avenue, Oakland, CA, 94611

Sachi Doctor is an Ayurvedic practitioner and holistic health coach who founded Elemental Alchemy with the mission to provide a resource for those navigating their way towards optimal mind-body health.

Diagnosed with an autoimmune disease at a young age, Sachi has spent over twenty years exploring different health modalities, treatment plans, diets and mindfulness practices to help alleviate chronic pain and restore balance.

After years of looking to others for a model of health with no relief, Sachi realized that the answers she sought were not hidden in someone else’s prescription for wellness but unique to her, and that the first step towards discovery was actually tuning out what was right for others and tuning into herself.

As she tapped into the wisdom of her own body, she discovered that the elements foundational for health  — the blueprint she so fervently sought — was within her, within each of us. Since then Sachi has been passionate about helping others also cultivate clarity and inner wisdom for vibrant health.

In addition to her Ayurvedic and nutrition education, Sachi has completed over 800 hours of yoga teacher training and continues to study with her mother, her first yoga teacher, for whom these practices are a way of life.

Sachi is a board member of the Prison Yoga Project at San Quentin State Prison and serves as an ambassador for Yoga Gives Back, a non-profit that raises funds within the US yoga community to support microcredit programs for women in India. She holds a Msc in Development from the London School of Economics.