The ingredients in this delicious salad will help to nourish and restore your friendly gut bacteria.
- L/D Lunch/Dinner
- GF Gluten free
- Ve Vegan
- VG Vegetarian
- S/S Sides/Snacks
- GUT Gut-healthy
- Prep time 30 mins
- Cook Time 60 mins
- Serves 6-8
- Difficulty medium
Method
- If using dry aduki beans, soak 1 cup beans in water for 6 hours or overnight. Drain and rinse with fresh water.
- Place in a saucepan, with lid on, with about 4 cups water. Bring to boil, reduce heat and simmer for 50-55 minutes (beans are ready when they can easily be mashed).
- Preheat oven to 220ºC or 200ºC if fan-forced.
- Roast beetroot and sweet potato tossed with olive oil and garlic for 45-60 minutes (depending on oven) until beetroot is cooked and sweet potato slightly golden.
- Toss carrots with olive oil and bake for about 30 minutes, until browned and tender. (Vegetables can even be cooked ahead of time.)
- Cook the red rice according to the packet (2 cups rice in 3 cups water). Bring to boil in a saucepan, with lid on, and simmer 15-20 minutes (when water is absorbed). Allow to stand 5-10 minutes.
- To prepare asparagus, hold each spear by the middle and bend the base with the other hand until the woody part snaps off. Steam for 5 minutes, until tender but still vibrant green.
- In a large bowl, place warm rice and add the parsley, purple onion, pepitas and pecans and toss well. Add cooked or canned beans and gently toss through. Place in a large flat salad bowl. Arrange baked vegetables and asparagus on top.
- For the dressing, place all of the ingredients in a jar and shake well. Dress just prior to serving and gently toss to combine. This makes a large salad and is a complete meal.
- It will serve 6 people as a meal, or 8 as a side dish combined with additional protein such as chicken, boiled eggs, fish or tofu.
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Nutritional information
By Jean Hailes naturopath and herbalist Sandra Villella
The human gut microbiota is made up of trillions of microorganisms from over 1000 different species. Not only are these organisms important for our digestive health, research shows that they are also important for the immune system, including the prevention and relief of some allergies, and metabolic disorders such as obesity and diabetes.
Gut microbiota can also influence behaviour, particularly stress-related behaviours such as anxiety and depression.
The ingredients in this salad have been specifically chosen as they help to nourish and restore the friendly gut bacteria.
The combination of seeds, nuts, grains and a legume make this a complete protein. It will easily serve 6 people as a meal, or serve 8 as a side dish combined with an additional protein source.
The salad works well for lunch when combined with either canned fish, boiled eggs, chicken or tofu. For food safety reasons, cooked rice should be stored in fridge, and for no longer than 2-3 days.
