Recipe

RAINBOW SALAD with CURRY DRESSING

Isnt it said that we’re supposed to eat a rainbow of fruit and vege every day?

The idea is that this is one way to help increase the range of vitamins, minerals and phytochemicals in our diets. Phytochemicals are worth ingesting, they have many health benefits which differ between colours: like the antioxidant licopene in red veges that is good for the heart, or carotenoids in yellow & orange veges for healthy eyes and preventing macular degeneration (or to help us see in the dark like Grandma claimed??).

Plus its actually a bit pretty, and isn’t it nice to eat something pretty?

This salad can be a meal on its own, or as a great side dish.

This recipe will make a large bowlful, so I usually make it up and keep it undressed in the fridge for several days (as my family is just small).

Prep time: 30 mins

Cook time: 20 mins

Makes: lots

Ingredients

Salad

1 1/2 cups cooked chickpeas (= one drained can, or 1/2 cup of dried chickpeas  will make 1 1/2 cups of cooked chickpeas)

1/2 cup peanuts

1 tablespoon curry powder

1/2 tablespoon olive oil

1/4 cabbage (red or green), shredded

1 carrot, grated

1 beetroot, grated

2 spring onions, finely sliced

1/2 capsicum (any colour), sliced

2 tablespoons black sesame seeds

1/3 cup pumpkin seeds

1/3 cup sunflower seeds

 

Dressing

1/8 cup white balsamic vinegar

1/8 cup olive oil

1 1/2 teaspoon curry powder

1/2 teaspoon coconut sugar (optional)

 

Instructions

Salad

  1. Heat the oven to 200C.
  2. Mix together the cooked chickpeas, peanuts, curry powder and olive oil.
  3. Transfer the chickpea mixture into a heat proof dish and bake in the heated oven for around 20 mins until the chickpeas and nuts are heated through and slightly browned. Stir the mix once or twice during cooking.
  4. Mix all the other remaining salad ingredients together in one bowl, and set aside.
  5. Once the chickpea mixture is cooked and had some time to cool, mix this into the remaining salad mixture.

Dressing

  1. Mix all ingredients together; and either drizzle over and toss into the prepared salad, or keep it in a container in the fridge to dress the salad as needed.

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