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Nutty Wholefood Grain Salad

A punchy dressing enhances wholegrains, crispy toasted nuts and seeds, vegetables, and protein-rich beans in this nutritious and delicious salad. Serve over greens like rocket, kale or spinach for a satisfying, complete meal. Also great as a side or one of a series of small dishes.

Please read the accompanying blog post before starting.

Course Main Course, Side Dish, Salad, Lunch, Light Meal
Cuisine Vegetarian, Vegan, Asian, plant-based, World
Keyword easy, healthy
Prep Time 20 minutes
Cook Time 10 minutes
Total Time 30 minutes
Servings 4 - 6
Author Moorlands Eater

Ingredients

  • 120 g mixed nuts and seeds of your choice (e.g. 30 g each almonds, pistachios, pumpkin, sesame seeds)
  • 250 g any cooked and cooled whole grains (e.g. brown, red and wild rice, or quinoa, bulgur wheat, spelt)
  • salt (to taste)
  • 150 g green beans, chopped (weight after preparation e.g. topped, tailed)
  • 160 g edamame beans (fresh or frozen)
  • 2 medium carrots (julienned or cut into fine matchsticks)
  • 200 g cooked mixed beans (e.g. black beans, borlotti, cannellini, kidney, butter beans)
  • 2 handfuls fresh herbs, e.g. parsley, mint, coriander (1 or a mixture: leaves finely chopped, tough stems discarded)
  • greens e.g. rocket, kale spinach (optional to serve)
  • extra toasted sesame seeds (optional to serve)

For the dressing

  • 50 g (approx. 2 rounded tbsp) crunchy peanut butter (or tahini or other nut/seed butter)
  • 30 ml (2 tbsp) rice vinegar
  • 30 ml (2 tbsp) soy sauce (ideally 50/50 light and dark soy)
  • 15 ml (1 tbsp) cider vinegar (or lime or lemon juice)
  • 10 - 15 ml (2 - 3 tsp) sweetener (e.g. date or maple syrup, honey, brown sugar)
  • 10 ml (2 tsp) sesame oil
  • 1 large clove garlic (finely chopped or grated)
  • 1 heaped tsp fresh ginger (finely chopped or grated)
  • chilli flakes, powder, sauce or paste (to taste)
  • black pepper (to taste)

Instructions

  1. Make the dressing by whisking together all the ingredients then set aside.

    Tip: You may wish to start with smaller amounts of the vinegars, soy sauce and sweetener. Taste then adjust accordingly.

  2. Toast the nuts and seeds by putting them all in a frying pan over medium heat. Stir and turn constantly until lightly browned.

    Tip: If including small seeds such as sesame, add them for the final few minutes only as they may brown quickly.

  3. Cook the green beans (and the edamame if frozen). Put a saucepan of boiling water over high heat and add salt to taste.

    Add the green beans and frozen edamame and cook until the beans are cooked but still have some bite (approximately 5 minutes).

    Drain then rinse under cold running water until cool. Leave to drain again.

  4. Take a large serving bowl, put in the whole grains, the toasted nuts and seeds, the cooked pulses, and toss together.

    Add the prepared green beans, edamame, and carrots and toss again.

    Pour in most of the dressing, keeping back a little to pour over each serving, then toss very well so everything has a coating of dressing.

    Just before serving, toss in the fresh herbs (reserve some for a garnish if liked)

  5. Serve over the greens if using, drizzle with the reserved dressing and herb plus extra toasted sesame seeds if using.

  6. Can be stored in the fridge for 1 - 2 days. Toss again before serving.