Technicolour super salad
This vegan salad is rich in nutrients, including protein, good fats, iron and antioxidants. The combination of earthy sweetness from the beets, juiciness from the radishes and the bitter crunch of endive make it delicious too.
It's also a looker, with vibrant hues of pink and green. Brightly coloured fruit and veg, as well as looking good, reveals information about nutrient content. For example, reds, pinks and purples like those in this salad, point to certain natural phytochemicals with anti-oxidant, anti-inflammatory and cancer preventive properties.
This salad was inspired by a recipe from the brilliant Green Kitchen Stories, but I made a few tweaks to the ingredients and colour scheme.
Beets are the showstopper in this salad, with their hot pink and white stripes. As well as being a source of iron, the high fibre content of beets supports healthy digestion. Radishes have cancer preventive, anti-inflammatory and anti-oxidant properties, while chicory (AKA endive) is a bitter leaf that stimulates digestion, helping to break down food in the stomach. All three of these rosey veggies also work to stimulate the liver and support detoxification.
Avocado contains oleic acid, a mono-unsaturated fat, which helps us absorb anti-oxidants from other foods. The bright green broad beans add protein and are a source of fibre, essential for healthy digestion.
And amazing… beige
Although it's the least exciting colour in this salad, the quinoa does more than add bulk, crunch and a nutty flavour. Quinoa is different to other grains because its seeds are much more nutrient dense. A complete protein, it contains all the essential amino acids our bodies need to function. It's also high in anti-oxidants and anti-inflammatory nutrients.
Technicolour super salad
For the salad
1 cup quinoa - soaked for at least 30 minutes and rinsed well.
250g broad beans (removed from pods)
1 candy beetroot
1 head of red chicory
2 spring onions
For the dressing
Juice of half a lemon
2 tsp apple cider vinegar
4 tbsp extra virgin olive oil
Pinch of salt and pepper to taste
Preheat the oven to 175 degrees.
Cook the quinoa in 1.5 cups boiling water with a pinch of salt. Bring to boil then simmer until all water absorbed, which should take around 15 minutes. Leave to cool.
Wash the radishes and place on a baking tray in the oven with a teaspoon of coconut oil and a pinch of salt. Roast for 15 minutes.
Blanch the broad beans in boiling water for 2 minutes. Rinse in cold water, drain and pop the beans out of their skins.
Peel, then mandolin or very thinly slice the beetroot. Remove the outside leaves of the chicory and cut the bulb in half lengthways and again into quarters. Separate the leaves from the bulb and wash well. Finely chop the spring onion and slice the avocado into small wedges.
Assemble ingredients in a large bowl, add the combined dressing ingredients, mix well and serve. Leftovers will keep in the fridge for up to 2 days.