This salad is crunchy, satisfying, filling and full of flavour. It will provide you with good quality protein, complex carbohydrates with a high value fibre content, plenty of veggies and good fats from the peanuts plus it’s loaded with vitamins and minerals! I’ve taken advantage of some great autumn seasonal produce.
One of the most difficult parts of eating a plant-based diet is getting creative with meal ideas. Many of the vegan clients who come to me survive on a small amount of meals that don’t provide a diverse diet. Some of the ingredients might be a little out of your comfort zone, but give it a go! You might be surprised at how tasty it is.
Serves 4 as a vegan main meal or 8 as side dish.
¾ cup uncooked quinoa
1 ½ cups water
2 cups purple cabbage, shredded (or green if you prefer)
1 cup grated or julienned carrot
1 cup thinly slices snow peas
¼ cup chopped coriander (i don’t like coriander so I used flat leafed parsley)
¼ cup thinly sliced green onions
¼ cup chopped roasted or salted peanuts for garnish
¼ cup smooth peanut butter
3 tablespoons tamari or salt reduced soy sauce
1 tablespoon maple syrup or honey
1 tablespoon rice vinegar
1 teaspoon toasted sesame oil
1 teaspoon grated fresh ginger (2 if you love ginger!)
1/2 lime, juiced (about 1 ½ tablespoons)
First rinse the quinoa under running water. Be sure to use a fine mesh colander. In a medium-sized pot, combine the rinsed quinoa and 1 ½ cups water. Bring the mixture to a gentle boil over a medium heat, then reduce the heat to medium-low and gently simmer the until the quinoa has absorbed all of the water. Remove from heat, cover the pot and let it rest for 5 minutes. Uncover the pot and fluff the quinoa with a fork. Set it aside to cool
Whisk together the peanut butter and tamari sauce until smooth (if this is difficult, microwave the mixture for up to 30 seconds to loosen it up). Add the remaining sauce ingredients and whisk until smooth. If the mixture seems too thick to toss into the salad, whisk in a bit of water to loosen it up.
In a large serving bowl, combine the cooked quinoa, shredded cabbage, carrot, snow peas, coriander and green onion. Toss to combine, then pour in the peanut sauce. Toss again until everything it lightly coated in sauce. Taste, and if it doesn’t taste awesome, add a pinch of salt and toss again. Divide bowls and garnish with peanuts.
This salad keeps well, covered and refrigerated, for about 4 days. If you don’t want your chopped peanuts to get soggy, store them separately from the rest and garnish just before serving.
You can use other grains instead of the quinoa or even soba noodles but you won’t get as much protein. You can also play around with the vegetables depending on the season and what your preferences are. If you try this recipe let me know what you thought of it :)