This is more than a salad, lots of texture, flavour + nutrients with a zingy dressing.
The salad is packed with edamame, peas + seeds for lots of plant protein goodness. The recipe says to use bulgar wheat, as the nutty hardy texture is a nice change, but feel free to use the grain of your choice.
It is a great meal prep salad and will keep well for a day or 2.
Serves 2
INGREDIENTS
120g Bulgar wheat
4 Spring onions finely chopped
1/2 Red pepper finely sliced
1 Avocado sliced
30g mixed seeds (pumpkin, sunflower etc)
150g frozen edamame beans
160g frozen peas
1/2 cucumber
DRESSING: 1 tbsp white wine vinegar, 3 tbsp extra virgin olive oil, 1/2 lemon (juice)
TO FINISH: Pita croutons - see recipe (or croutons of choice)
Step 1: Boil
Bring a large pan of water to the boil. Add the bulgar wheat + cook as per the packet instructions. 3 mins before the cooking time is up add the frozen edamame beans + peas. Once the bulgar wheat + vegetables are tender, immediately drain + run under cold water to chill quickly for 30-60 secs. Then drain again.
Step 2: Chop
Finely chop the spring onion + add to a large bowl. Peel the cucumber, chop in half, scoop out the watery seeds, discard. Then chop the cucumber into small dice and add to the bowl. Deseed the red pepper + chop into thin slices, add to the bowl. Peel + de-stone the avocado + slice, add to the bowl. Add the drained bulgar wheat + vegetables to the bowl too.
Step 3: Mix
In a jam jar add all the dressing ingredients, taste for seasoning. You can make up extra + keep in the fridge. Pour over the salad and give it all a good toss.
Step 4: Serve
This can be served immediately with the croutons.
Or if you are making extra for meal prep complete step 2 (but don't add the avocado until day of eating), also keep the dressing in the jam jar. Box the extra salad in glass tuperware ready lunch on the go.
Chefs tips
For extra greens serve with a rocket or spinach salad. Both these greens will stand up to the hearty grain. .