• Micah

Rye Chickpea Salad with Miso Dressing

Meal prep can feel intimidating. When it comes to making workweek lunches, I look for easy to store, filling, non-smelly dishes that keep well Monday - Friday. In fact, my husband's lunch has started to get some attention in the office - so if you're in the market for some homemade lunches, hit me up (#shamelessplug). This Rye Chickpea Salad with Miso Dressing is the perfect lunchbox salad. It's full of texture, umami-flavour, and packed with plant protein.

What to make with your rye berries? Let me tell you! Rye berries are the cooked version of rye grain. They are deliciously chewy with a nutty taste. They are great for use in pilaf, as a breakfast cereal, or in a grain salad, like this one! They are super high in fibre (6g per 1/4 cup) and protein (6g per 1/4 cup) , with B-vitamins and iron to boot.

Rye berries are the unsung hero in this salad, but if you can't find them in your local shop (p.s. check the bulk store!), feel free to sub in wheat berries, barley, wild rice, or your favourite hearty whole grain. I love rye berries - but I've made this vegan grains salad with other grains as well! I used my Ninja Foodi Pressure cooker to cook my grains, but feel free to soak + cook grains in a pot.

Next time you ask yourself the questions: what should I make for lunch, try out this vegan protein packed salad!

Looking for more meal-prep worthy recipes? ______

#grainsalad #veganrecipe #veganlunch #lunchideas #mealprep #rye #chickpearecipes #misodressing #miso #healthylunch #lunchrecipes #chickpea #kalesalad #lunch #miso


Rye Chickpea Salad with Miso dressing

Prep Time: 45 mins

Servings: 4


  • 2 cups cooked chickpeas (340 g), or 150g dry (3/4c) dry chickpeas

  • 1 1/4 cup dried rye berries (150g)

  • ½ c chopped sun-dried tomatoes, rehydrated in boiling water

  • 1 tsp miso

  • 3 tbsp olive oil

  • Juice of 1 lemon

  • Zest of 1 lemon

  • 1/2 cup chopped parsley (20g)

  • 1 tbsp chopped rosemary

  • 1/4 cup sunflower seeds (30g)


  1. Using a pressure cooker or Ninja Foodi

  2. Soak chickpeas and rye separately overnight in water.

  3. Drain chickpeas, and add 1.5 L water in the pressure cooker. Cook on low for 3 minutes. Release steam and drain.

  4. Add 1.5L water, and the rye grains. Cook on high for 22 minutes. Release steam and drain. Add to chickpeas. Or, cook grains in a traditional pot on the stove.

  5. In a small jar, combine all dressing ingredients. Dress the grains while still warm.

  6. Roughly chop sun-dried tomatoes, add to grain mixture.

  7. Once cooled, add fresh herbs.

#salad #vegan

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