This delicious Asian inspired salad combines lots of healthy plant foods, costs under £5 to make, and makes three lunches. Don't freak out that there's no meat! I promise you there's lots here to keep you satisfied....though it is hard not to go back for more. There's nutty wild rice for fibre and energy, crunchy broccoli and red cabbage for a variety of phytonutrients (beneficial plant compounds), edamame beans for some high quality plant-based protein, and a deliciously creamy peanut dressing for healthy fats.
In health and taste terms, this salad is absolutely on point and if you're on a mission to like veggies, this salad may just take you there.
Incidentally, I know wild rice takes a while to boil, so if time is precious, go for regular wholegrain 'quick cook' brown rice.
Go create, and enjoy!
180g Edamame beans
120g wild rice (or wholegrain brown rice)
1 medium head of broccoli, cut into small florets
120g red cabbage, finely sliced
A small handful of fresh coriander and one red chilli (optional)
*Peanut Dressing *
2 heaped tbs peanut butter
1 lime, juiced
1 thumb of ginger, peeled and very finely chopped
3 tbs sesame seed oil (or rapeseed oil if you don't have any)
1 tbs tamari (gluten-free soy sauce)
1 tsp honey
Put the rice on to boil in some salted water. Wild rice takes about 45 minutes to boil, but if you are using any other rice it may not need as much time.
While the rice is boiling, put your dressing ingredients into a jam jar, and shake well to combine.
Next steam the broccoli florets for a few minutes and refresh under cold water before draining. You want them to keep a bit of crunch, and lots of colour so don't steam for too long.
You also need to boil the edamame beans as per the instructions. Refresh under cold water and drain.
Apart from your dressing, combine all the ingredients together and season with a little salt and pepper. Either transfer the salad to three separate Tupperware boxes, or keep in a large container ready to transfer to a lunchbox later in the week. Once cool, store all of this in the fridge.
Just before eating, drizzle over a third of the creamy peanut dressing.
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This article originally appeared on The Debrief.