Tag: Salad

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MILLET, BROCCOLI & CHICKPEA SALAD

Millet, Broccoli & Chickpea salad

Did you know that the cultivation of millet dates back to 6000 years? The tiny golden grain has nearly 15% protein, B- complex vitamins, minerals like iron and magnesium. Interestingly millet used to be referred to as the grain of happiness and it contains tryptophan – an amino acid that affects appetite, mood and sleep! It is gluten free, alkaline, easily digestible and rich in fibre. Super food really!

I substitute millet in all recipes that call for couscous, because millet is packed with nutrients. Great for weekday lunch and if you use dairy free yoghurt for the sauce it will be completely plant based. In this recipe I use the florets only but please retain the tender leaves and stems for use in a stir fry.

INGREDIENTS

1 large broccoli, washed and cut into 2cm florets

1 x 400g tin of chick peas, drained and rinsed

1 cup of hulled millet cooked as per instructions on packet

A generous handful of fresh coriander finely chopped

1 red chilli, finely chopped (optional)

Rind of one lemon

30ml lemon juice

30ml extra virgin olive oil

Salt and pepper

YOGHURT SAUCE – 1 quantity

METHOD

Steam or microwave the broccoli for 2 to 3 minutes depending on the doneness required. Set aside to cool.

Once you cook the millet, remove to a large plate and allow to cool. If you leave in a bowl or saucepan to cool, the millet may all stick together and get clumpy.

Place millet in serving bowl. Mix in the broccoli and chick peas, the red chilli, the lemon rind, salt and plenty of freshly ground pepper along with lemon juice and extra virgin olive oil. Taste for seasoning, toss the coriander leaves and serve with yoghurt sauce.

Serves 4.

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BEAN & BEAN SALAD

Bean & Bean Salad

This is a bean to the power of 2 or bean squared salad. Both names are a bit cheesy, hence bean and bean salad. This is a great working day lunch option and a power house of nutrients – my version is vegan and I love it this way but feel free to add a tin of tuna if you must.

INGREDIENTS

2 x 400 g tin of red kidney beans, drained and rinsed thoroughly

400 grams of French beans or round beans cut into 5 centimetre pieces (I used frozen)

200 grams of sweet corn kernels (I used frozen)

1 red pepper diced into 1 cm squares

1 red onion chopped finely

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AVOCADO, BUTTER BEAN & CELERY SALAD (ABC SALAD)

Barbecues and salads go hand in hand. Being a vegetarian, I am always experimenting with flavour combinations for protein packed salads that are a bit more than tossing leaves from a bag. This is an interesting and easy salad which works well for school /work lunches.

Avocado, butter bean and celery salad

INGREDIENTS

2 x 400g tins butter beans, drained and rinsed well

2-3 large sticks celery, peeled and sliced at an angle

1 large avocado, cut into fairly large chunks

1 small red onion, sliced thinly

2-3 sprigs Italian parsley, coarsely chopped

Dressing

¼ cup extra virgin olive oil

30ml lemon juice

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RAINBOW SALAD WITH TAHINI DRESSING

This is a very colourful and scrumptious salad that can be served on its own, or as a side dish to quesadillas or tacos. Poached chicken is optional.

For the Salad:

¼ small red cabbage

¼ small green cabbage

1 large carrot

3 or 4 pink table radishes

2 sticks celery, peeled and sliced

3 or 4 spring onions sliced

Handful of parsley roughly chopped

Handful of mint leaves sliced

½ cup sunflower seeds toasted (optional)

For the dressing:

4 tablespoons tahini

4 tablespoons apple cider vinegar

2 tablespoons lemon juice

2 tablespoons liquid honey

2 teaspoons salt

Freshly ground pepper

For poached chicken (you will need an instant read thermometer)

400 grams chicken breasts

2 -3 pods of garlic

1 teaspoon pepper corns

1 teaspoon Worcestershire sauce

1 sprig of coriander or parsley stalk

If using poached chicken, prepare this first so chicken has time to cool. Place chicken in a deep sauce pan. Add enough cold water so the chicken is at least submerged 5 centimetres deep. Add the remaining ingredients. Put the sauce pan on gentle heat and check temperature has reached to 65 degrees Celsius at the thickest part of the breast. This normally should take about 10 -12 minutes depending on the size of pan and amount of water. Once the desired temperature has reached, remove chicken breasts and let cool completely on a plate before slicing on a diagonal.

Prepare the salad by finely slicing the cabbages and julienning the carrot and radish. I normally use a mandolin for this. Mix all the prepared salad vegetables and set aside in a large bowl as it yields about 12 cups or so. You can add the parsley and mint after dressing the salad.

For the dressing, mix all the dressing ingredients until well combined. Taste and adjust seasoning to your preference. Set aside.

Mix the dressing a little at a time with the salad vegetables and chicken if using (I normally take out enough for one time use and store the remaining vegetables in the refrigerator). Once the dressing is mixed in, I stir in the herbs and garnish with the toasted sunflower seeds on top.