Layered Salad with Ginger and Soy Macadamias
Australian Macadamia SocietyThese soy and ginger macadamias are ideal in any grain or vegetable salad, as is the dressing. The macadamias are delicious – you may wish to make a double batch and keep some aside to enjoy on their own. Best of all many ingredients are raw, which improves nutrient retention.
Layered Salad with Ginger and Soy Macadamias
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Category
salad, raw food
Cuisine
Raw food
Author:
Australian Macadamia Society
Servings
4
Prep Time
10 minutes
Cook Time
30 minutes
What a versatile recipe, substitute ingredients for others, e.g. microsprouts for your favourite greens. And consider reducing the carbohydrate and sodium for a healthier meal!
Ingredients
The Salad
-
3/4 cup macadamias
- 1 tbsp soy sauce
- 2-3 tsp ginger finely grated
- 1 cup brown rice
-
1 cup quinoa
- 1 bunch asparagus
-
3 small beetroot
- 1 small green capsicum
- 1 medium carrot
- 1/2 cup coriander leaves chopped
- 2 tbsp coriander stems finely chopped
- 1/2 cup micro sprouts
The Dressing
- 1 tbsp ginger finely grated
- 1 tbsp soy sauce
- 1 tbsp white wine vinegar
- 1 tbsp honey
- 1/4 cup macadamia oil
Directions
Preheat oven to 180°C. Place the macadamias in a bowl and stir through the soy sauce and ginger to coat completely. Scatter over a baking tray and bake for 10 minutes. Remove from the oven and allow to cool before chopping coarsely. Set aside.
Cook the brown rice in plenty of salted boiling water until tender. Drain and set aside. Rinse the quinoa in cold water and drain. Place in a saucepan with 1½ cups cold water and bring to the boil. Reduce heat, cover and cook over a low heat for 15 minutes. Do not remove the lid. Turn off the heat and stand for 12 minutes. Remove the lid and use a fork to separate the grains. Set aside.
Cut the bottom quarter off the asparagus. Fill a large shallow pan with water and bring to the boil. Add the asparagus, reduce heat to medium and cook for 1 minute. Remove the spears with tongs and rinse under cold water. Cut each spear into thirds and set aside. Using a mandolin, finely slice the beetroot, capsicum and carrot. Combine the asparagus with the other vegetables, coriander leaves and stems and set aside.
Make the dressing by putting all the ingredients in a jar and shaking vigorously. Pour a third of the dressing over the brown rice, a third over the quinoa and a third over the vegetables.
Stir through to combine. Layer the brown rice, quinoa and vegetables on a platter, sprinkle with ginger and soy macadamias and micro sprouts and serve immediately.
Recipe Note
- For the diet conscious there are a number of ways to reduce sodium and carbohydates and still enjoy this salad.
- Soy sauce is used twice, to coat the nuts for roasting and in the dressing. Consider substituting it for tamari for a lower sodium recipe.
- Instead of using both rice and quinoa, use only quinoa for a low carbohydrate recipe.
- If you'd like the rice but want less carbohydrate in the meal there's a process called retrogradation. Essentially, you cook the rice the day before and refrigerate. This alters the starch and leads to a reduction in calorific content and glycemic index. Retrogradation works on pasta too, here's one article.
- Instead of spending on microgreens, although you may well have them in the garden, use baby spinach or other young leafy greens.
Nutrition
Nutrition
- Serving Size
- 4
- per serving
- Calories
- Carbs
- 342 grams
- Fat
- 148 grams
- Fiber
- 48 grams
- Protein
- 67 grams
- Saturated Fat
- 19 grams
- Sodium
- 2287 milligrams
- Sugar
- 54 grams
- Monounsaturated fats
- 106 grams
- Polyunsaturated fats
- 15 grams
- Potassium
- 4146 milligrams
- Iron
- 28 milligrams
- Calcium
- 430 grams
