Hearty Chopped Salad Guide

Meal planning is one of the things that make me feel better about Mondays. It’s comforting to know that I have a good lunch and dinner ready for me through the day. So I always make sure to prepare my work lunch on Sunday, if not for the whole week, at least for Monday!

One of my go-tos is a chopped salad. I’ve done so many variations of this through the years. Here are the essential components to make sure it is a success every time:

• Hearty base: I prefer using grains or pulses as my salad base because they hold so much better than greens and stay fresh for longer. They are also more filling.
  • Bulgur: Toast it with a bit of oil in the pot before adding the water and salt. I use a 1-to-2 ratio of bulgur-to-water. 
  • Freekeh: same as bulgur
  • Brown Rice: I haven’t found the perfect ratio for cooking brown rice yet, I let my husband do it 😉 
  • Couscous: Quickest option – You just need to add hot water to the couscous, cover it and let it sit for 10 mins. I usually follow the packet instructions for the water amount. I recommend also throwing in some lemon peels and salt with the water while the couscous is cooking for extra flavor. 
  • Quinoa: make sure to wash the quinoa well before cooking. I also toast it before adding the water. 
  • Chickpeas: Soak and wash the chickpeas for faster cooking. 
  • Lentils: Use sturdy lentils, like brown lentils, so they don’t get mushy. 

 

• Veggies and fruits: I like to include different colors, textures and flavors.
  • Carrots: can be cubed or shredded for different textures
  • Onions
  • Cucumbers
  • Sweet peppers
  • Apples
  • Fennel bulb
  • Zucchini
  • Beetroots: best if shredded or julienned
  • Radishes
  • Celery

 

• Herbs: I feel that herbs really pull the salad together and make it extra flavorful. Do not skip on these!
  • Coriander
  • Parsley
  • Mint
  • Thyme
  • Dill

 

• Dressing: I like using my creamy version of a vinaigrette for this. You can choose any dressing you like of course, but give this one a try:
  • 1/4 cup Lemon juice
  • 1 teaspoon Dijon mustard
  • 1 tablespoon Olive Oil 
  • 1 tablespoon Yogurt 
  • Salt and black pepper
  • Crushed garlic (optional – I don’t add it for my work lunches but it would taste great if you’re not worried about your breath!)