Legume Salad

Ingredients

• 100 grams couscous
• 100 grams quinoa
• 130 milliliters boiling water (for couscous)
• 250 milliliters vegetable or chicken stock (for quinoa)
• 500 millilitres of boiling water for lentils
• 300 grams raw peeled prawns or chicken
• 3 tablespoons olive oil
• 2 garlic cloves, crushed
• 400 grams tinned three bean salad, drained
• 200 grams chickpeas, drained and rinsed
• 100 grams soya beans (edamame), frozen
• 100 grams frozen peas
• 100 grams yellow split peas or lentils, dried
• 1 tin of sweetcorn
• 1 lemon, juiced and zested
• 4 tablespoons extra virgin olive oil (for dressing)
• 4 tablespoons fresh parsley or mint, chopped
• 1 teaspoons salt
• 0.5 teaspoons black pepper
• 0.5 teaspoons chilli flakes (optional)
• 0.5 red onion, finely diced

Method

1. Cook the split peas: Rinse the 75 grams yellow split peas, dried and simmer in plenty of water for 20-25 minutes until tender but still holding their shape. Drain and set aside to cool. This is worth doing first as it takes the longest.
2. Cook the lentals: rince 100g of lentals, in 500ml of boiling water for 40mins
3. Cook the quinoa: Rinse the 100 grams quinoa well, then simmer in the 250 milliliters vegetable or chicken stock (for quinoa) for about 15 minutes until the grains have opened up and the liquid is absorbed. Fluff with a fork and leave to cool.
4. Prepare the couscous: Put the 100 grams couscous in a bowl, pour over the 130 milliliters boiling water (for couscous), cover and leave to stand for 5-10 minutes until absorbed. Fluff with a fork.
5. Blanch the peas and soya beans: Drop the 100 grams frozen peas and 100 grams soya beans (edamame), frozen into a pan of boiling water for 2 minutes, then drain and refresh under cold water.
6. Cook the prawns: Heat 3 tablespoons olive oil in a frying pan over medium-high heat. Add the 2 garlic cloves, crushed and cook for 30 seconds, then add the 300 grams raw peeled prawns and cook for 2-3 minutes per side until pink and just cooked through. Season lightly and set aside to cool slightly.
7. Combine the base: In a large bowl, combine the cooled couscous, quinoa, and split peas with the 400 grams tinned three bean salad, drained, 200 grams chickpeas, drained and rinsed, blanched peas, soya beans, and 0.5 red onion, finely diced.
8. Make the dressing: Whisk together the 1 lemon, juiced and zested, 4 tablespoons extra virgin olive oil (for dressing), 1 teaspoons salt, 0.5 teaspoons black pepper, and 0.5 teaspoons chilli flakes (optional) if using. Add some mayonnaise to make it more silky.
9. Toss and finish: Pour the dressing over the salad and toss well. Fold through the warm prawns and 4 tablespoons fresh parsley or mint, chopped. Taste and adjust seasoning, then serve warm or at room temperature.

Notes

This salad is very forgiving on ratios — feel free to lean more heavily on whichever grains or legumes you have more of. It keeps well in the fridge for 2-3 days, though it’s best eaten within a day of adding the prawns. If you’re short on time, tinned green lentils or extra chickpeas can stand in for the split peas to skip the longer simmer. If raw red onion is too sharp for your taste, soak the diced onion in cold water for 10 minutes and drain before adding — it takes the edge off.