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PUMPKIN MUNG BEAN AND DUKKAH SALAD

Scrumptious creation in the kitchen today inspired by left over roast pumpkin pieces and marinated kale. Been wanting to use more pulses in salads to amp up the protein and so far lentils and chickpeas have been sweet, but then I came across these mung beans the other day and couldn’t wait to start using them! Think any roast veggies leftover on hand would work well here, and plenty of fresh herbs too.

Out of curiosity and to ensure there are balanced macro nutrients in the meals we producing especially more of the vegetarian meals I did a quick addition of the protein – these are close estimates.

PROTEIN FACTOIDS:

  1. Mung beans in this salad contain 15g protein per 50g. I’ve used 1 cup which is approx 250g = 75g protein.
  2. Tahini generally contains approximately 2.6g protein per tablespoon, there’s about 4 tablespoons in this recipe making protein content coming from tahini = 10.4g
  3. If you add in about 1/4 cup almonds to the mix = approx 5g protein
  4. Seeds – let’s average them at about 1/4 cup altogether = approx 5g protein

Add all together we have abouuuut 95g protein in this salad and it’s all veggies. Pretty great result would you agree?

If you’re not convinced plant based protein is enough here then of course add your choice – fish, chicken or red meat etc. Would be rockin with some kind of feta in there too I think !

I kind feel this just tastes like health in a bowl… Enjoy x

MUNG BEAN PUMPKIN KALE SALAD

Serves 4 as a side

GF : DF : SF : VEGAN

1 cup mung beans, cooked until tender

2 cups marinated kale+

2 stalks celery, diced

1/4 cup mixed toasted sunflower seeds and pepitas

1/4 cup chopped almonds

2 tablespoons lemon juice + 2 teaspoon finely grated zest

2 tablespoons extra virgin olive oil 

1/2 cup mint leaves or other herbs on hand- coriander / parsley will work well, finely chopped

2 cups cooked pumpkin pieces

1/4 cup dukkah

1/4 cup tahini

sea salt and black pepper

Toss cooked mung beans, marinated kale, celery, sunflower seeds, pepitas, almonds, lemon juice, zest, evoo and herbs in a bowl with a good pinch of sea salt and black pepper. Lightly toss through the pumpkin. Arrange half the salad on a serving platter, sprinkle with half the dukkah and half the tahini then repeat and serve.

+To marinate kale: pull leaves from stem and into bite size pieces then place in a bowl, drizzle with lemon juice, add a good pinch of sea salt and massage in to ‘marinate’

Jacqueline Alwill

Jacqueline Alwill, is an accredited nutritionist, author, founder of Brown Paper Nutrition and recently launched vegetarian meal delivery service Brown Paper Eats She is passionately committed to improving the health and wellbeing of individuals and families. Jacqueline is mum to her 8 year old boy - Jet.

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