Superbowl Salad with a Choice of Three Dressings

Vegan

A creative and easy way to use cooked wholegrains - tasty, healthy, filling and nutritionally balanced.
For a low-fat version, use the third dressing - and go easy on avocado, seeds and nuts.
For an allergy-free recipe, leave out the offending ingredients. Eg
gluten-free - use rice, quinoa or millet. Use tamari (gluten and wheat-free soya sauce). Avoid flavoured tofus etc, as these usually contain wheat.
soya-free - avoid ingredients such as fresh soya beans or soya sauce.

Superbowl Salad with a Choice of Three Dressings

Serves:

Time:

40 minutes from scratch, 10 if using cooked grains

Diabetic friendly

Gluten free

No nuts

No sesame

No soya

Reduced fat

Reduced sugar

Ingredients:

225g/8oz raw wholegrains (eg brown rice; quinoa or millet) OR 450g/1lb cooked wholegrains
2 tbsp toasted sunflower seeds
Large handful of Pak Choi or Cos lettuce, shredded
1 red pepper, diced
2 sticks celery, diced
1 large carrot, grated
1 tin beans - eg kidney or flageolet - drained and rinsed (or 250g home cooked beans)
30g/1oz walnuts, chopped or halved

Other options:
Chopped avocado Rocket leaves, chopped with scissors
Steamed and cooled fresh soya beans OR broad beans OR peas
Alfalfa or other fresh sprouts
Pumpkin seeds
Almonds
Chopped dates or unsulphured apricots
Sprinkling of nutritional yeast flakes
Thinly sliced smoked tofu
Marinated tofu pieces
Grilled tempeh

Dressings:

1. Mediterranean Omega-3
60ml/4 tbsp extra virgin olive oil
110ml/7 tbsp mixed omega-3 oil or linseed (flax) oil
90ml/6 tbsp Balsamic vinegar
1 tsp Dijon mustard
½ tsp date or maple syrup
1 clove garlic, peeled and sliced into 2-3 chunks
1 dsp nutritional yeast flakes (optional)
Salt and black pepper

2. Oriental Omega-3
60ml/4 tbsp rice vinegar OR 2tbsp each of cider vinegar and water
1 tbsp shoyu or tamari soya sauce
2 tbsp light miso
1 tbsp sweet chilli sauce
1½ tsp maple or date syrup
2 tbsp fresh ginger, grated OR 2 tbsp pickled ginger, chopped
60ml/4 tbsp toasted sesame oil
110/7 tbsp mixed omega-3 oil or linseed (flax) oil

3. Low-Fat
2 tbsp fresh lemon or lime juice
2 tbsp Balsamic vinegar
1½ tsp Dijon mustard
1 tsp dried basil
1 tsp dried oregano
1 tsp dried thyme
1 garlic clove, crushed

Method:

1. Cook grain of your choice if you don't have leftovers - a vegan stock cube or little bouillon powder added to the cooking water enhances the taste, as does a little chopped fried onion/garlic plus some herbs. Allow to cool completely then chill for at least 20 minutes.

2. Make the dressing of your choice and set aside.

3. Mix all the salad ingredients including any optional extras into the cooked grains. Stir in the salad dressing and serve.