5-A-Day Chopped Salad
With seven different plant-based ingredients and plenty of tasty textures, this recipe is the answer if you’re looking for a nourishing salad to help you feel great. It’s delicious as it is but we also love it served with some simple roasted tamari-tofu and butter bean mash.
- Prep time
- 5 min
- Cook time
- 15 min
- Yield
- 2 servings
- Difficulty
- MEDIUM
Ingredients
Quantities are shown as originally provided.
- 3.5 oz bulgur wheat
- 10.5 oz frozen peas/edamame beans
- 4 tablespoons extra virgin olive oil
- 0.5 head broccoli
- 0.5 cucumber
- 2 large handfuls of green beans
- 1 avocado
- 1 lemon
- large handful of mint
- 2 tablespoons mixed seeds
- 1 pinch of flaky sea salt & black pepper
Instructions
- 1
Pour the bulgur wheat into a small saucepan, along with 180ml / 6 fl oz of water and add a pinch of salt. Bring to the boil, then reduce the heat and cover with a lid; simmer for 10–12 minutes until just cooked. Set aside to steam dry; stir through a drizzle of olive oil and a pinch of salt.
- 2
Roughly crush the peas and edamame beans using a mini-chopper or in a bowl using a potato masher. Stir through 2 tablespoons of olive oil and season generously; set aside.
- 3
In a large bowl, toss together the broccoli, cucumber, green beans, avocado, lemon zest, lemon juice and a generous pinch of salt. Stir through the quinoa, mint and mixed seeds (if using); briefly mix in the crushed pea and edamame mixture — you don’t want it to break up completely. Taste to check the seasoning and adjust as needed.
- 4
To serve, divide the salad between bowls or pour into a serving dish. Serve with an extra squeeze of lemon juice (to taste) and a drizzle of extra virgin olive oil.