• Micah

Chicory + Rye Salad with Plums

Salads often get a bad reputation for being boring, unsatisfying, and a downright chore to eat. That's because the first thing that usually comes to mind is the standard chopped romaine, one or two grape tomatoes, a couple of cucumber slices and a drizzle of italian store bought dressing - or is that just my childhood? I'm here to tell you that salads don't have to be a bore, and with the right ingredients, they can be an exciting, and filling meal in itself! That's right, a FILLING salad that makes a meal. A salad like my chicory rye salad with plums.


Check out my top tips for making salads filling below!


To make salads more filling, try and include a variety of different tastes, textures, colors and food groups.


Choose one (or more!) from each category below for a salad that goes from drab to fab:

  • Greens: arugula, romaine, spring lettuce, baby lettuce, kale, chard, or cabbage

  • Vegetables: tomatoes, carrots, beets, cucumber, onion, leftovers - if it came from the ground, go for it!

  • Fruits: fresh or dried - plums, apples, pears, oranges, berries - anything goes!

  • Grains: rice, quinoa, barley, rye, freekeh, pasta, or potatoes

  • Protein: tuna, cheese, hard boiled eggs, tofu, grilled meat, tempeh, cooked beans

  • Fats: avocado, olives, nuts, seeds

  • Flavor: fresh herbs, nutritional yeast


Adding textures and flavors to your salad mean that no two are alike, and you won't get bored of the same cookie-cutter bowl of greens = more excitement on your plate!


Chicory & Rye Salad with Plums

Total time: 45 min

Servings: 4


Ingredients

  • 1/2 cup rye grains ( 100 g)

  • 2 cups water (500ml)

  • pinch sea salt4 heads chicory torn

  • 3 handfuls rocket arugula

  • 3 plums quartered

  • 1/4 cup walnuts

  • 1/4 cup fresh dill, chopped

  • 2 radishes thinly sliced

Dressing

  • 1 lemon zested

  • 1 lemon juiced

  • 3 tbsp olive oil

  • 1 tsp dijon mustard

  • 1 tsp maple syrup

Instructions

  1. Cook the rye berries: : In a saucepan, combine rye, water and salt. Bring to a boil, reduce heat, cover and simmer for 30-45 minutes or until tender. Drain and set aside.

  2. Meanwhile, toast walnuts on a baking tray at 180C/350F for 5-10 minutes. Let cool and chop.

  3. In a large bowl, combine chicory, rocket, and plums.

  4. Whisk together all dressing ingredients.

  5. Add cooled rye berries to salad, toss with dressing. Top with walnuts.

#chicory #saladdressing #vegan

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