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Pumpkin & Bean Sprout Salad

with Sesame Soy Mustard Dressing

Steamed pumpkin over a crunchy bean sprout, bok choy and cabbage salad with a sesame mustard soy dressing.

 

Mung Bean Sprouts are gentle on the digestive system and a good source of plant-based protein, vitamins & minerals.

  • Serves4-6
  • Cooks in 0
  • Prep time 15 mins
  • High Fibre

    High fibre foods are an important part of a healthy digestive system. Whole grains, fruits, vegetables, nuts and seeds are high in fibre.

  • Vitamin C

    Vitamin C rich foods help support a healthy immune system.  Vitamin C is necessary for cellular tissue growth, development and repair.   

  • Heart Healthy

    Heart Healthy recipes have lots of whole grains, fruits & vegetables. A diet rich in plant foods, low in refined fatty foods can help lower cholesterol.

  • Plant-based Protein
  • Low Carb

    Low-Carb recipes have a low carbohydrate count.  No sugar, no grains; no legumes, no starchy vegetables, no high sugar fruits or milk.

Ingredients

adds to shopping list

  • 4 cups pumpkin | squash

Salad

  • 4 cups red cabbage - finely slice
  • 3 cups bean sprouts*
  • 2 bok choy - cut into ¼ + finely slice
  • 2 scallion - finely slice
  • ½ cup herbs - mint | cilantro

Dressing

  • 4 tbsp lime juice
  • 2 tbsp soy | tamari
  • 2 tbsp rice vinegar
  • 2 tbsp fish sauce | vegan alt
  • 1 tbsp dijon mustard
  • 1 tbsp sesame seeds
  • 1 garlic clove - crushed
  • 1 tsp ginger - grated
  • ½ tsp chilli flakes

Method

 

Pumpkin & Bean Sprout Salad with Sesame Soy Mustard Dressing

 

RINSE and soak bean sprouts in cold or even iced water to crisp them while you cut the rest of the vegetables. This is optional but worth it.

 

DRAIN bean sprouts; give them a good shake; you can do this in a towel or gently spin them in a salad spinner to dry them.

 

WASH all the salad vegetables and herbs and thinly slice.

 

MIX all salad ingredients in a bowl.

 

PUMPKIN | squash, cut ½, scoop out seeds, peel + dice 2.5cm / 1″ cubes.

 

STEAM 6 mins or until fork-tender.

 

DRESSING – shake or mix all ingredients.

 

SERVE plate salad, top with steamed pumpkin and drizzle with dressing. Serve garnished with mint, cilantro or any other herb you like.

 


Serving Ideas
add pan-seared tofu or any protein you like
top with cashews
with Broccoli Rice Noodles 
with Miso Chill Roasted Tofu Broccoli, and Cashews

 

Dressings
Oil-free Asian-style dressing
Peanut Ginger Dressing
Gochujang Miso Tahini Sauce
Simple Peanut Satay Sauce

Chef Hat Icon Chef tips + Ingredient Swaps + Ideas

Low FODMAP + IBS maximum per serving ⅔ cup bean sprouts, 4 pods snap or snow peas, 1 cup bok choy,

 

*BEAN SPROUTS ARE MUNG BEANS sprouted; they are nutrient-dense and gentle on the digestive system.

 

VEGETABLE SWAPS | ADD – carrots, salad turnips, radishes, cucumber, kohlrabi, lettuces, cabbage, radicchio, fennel, snap peas, beans, snow peas, peppers.

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