(Per Serving) Calories
360 / Carbs 39g / Protein 15g / Fat 16g
Packed with nutritious
grains, greens and vegetables, this salad is full of feel-good flavours. Add
soy sauce and lime for an Asian kick!
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Serves 2
Prep Time 5 mins
Cook Time 30 mins
INGREDIENTS
200g (7oz) Sweet Potato (peeled
and cut into small chunks)
1 tbsp Olive Oil
Pinch of Salt & Pepper
105ml (1/2cup) Boiling Water
1/2 Vegetable Stock Cube 35g (1
1/4oz) - Quinoa
(dry weight)
100g (3 1/2oz) Kale
(thick stalks removed)
100g (3 1/2oz) Soya Edamame Beans
10g (1/4oz) Sunflower Seed Kernels
10g (1/4oz) Pumpkin Seeds 1 tbsp
Light Soy Sauce
1/2 Lime ( juiced)
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HOW
TO COOK IT
Preheat the oven to 200°C (390°F)
and boil the kettle while you prepare the sweet potato.
Add the sweet potato to a
non-stick baking tray. Add half the oil and a pinch of salt and pepper. Mix
well and place in the oven for 25-30 minutes, until soft and golden brown.
In a small saucepan add 105ml
(1/2cup) of boiling water and the vegetable stock cube. Dissolve the stock
cube and then add the quinoa. Cook for 10 minutes on a medium heat. Then
cover the pan, reduce the heat down and simmer for 15 minutes, stirring
occasionally.
Fill a large pan with boiling
water, add the kale and cook for 90secs, then place the kale in ice water to
stop it cooking anymore.
Add the Edamame beans to a bowl
and pour boiling water over them. Leave them in the water for 10 minutes,
before draining them.
When the quinoa is done, most of
the water should have been absorbed. Drain off any excess water and leave to
stand for 5 minutes.
Meanwhile, add the sunflower seeds
and pumpkin seeds to a pan over a medium heat and toast them. The seeds will
start popping when they are ready. Make sure you don’t burn them.
Add the quinoa, edamame beans,
sweet potato, toasted seeds, remaining olive oil, soy sauce, lime, salt and
pepper to a large mixing bowl and mix well.
Drain the kale and add to the
plate. Then spoon the quinoa mixture on top of the kale and serve..
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DIETICIAN’S NOTES
Certain fats contained in seeds have been linked
with a lower risk of heart disease. Together with the olive oil and colourful
vegetables, this ticks the boxes for a heart-healthy dish.
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