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Healthy Vegetarian Foods

Protein Rich & Flavour Packed Salad

1 August 2014 is around the corner and “oh my word-talk about being nervous” I just have so much going on and yes I also have found time to be nervous & worry & stress about this “bloggers/media mystery basket cook off”. I also have to admit very often some of my best creations have come from my own mystery basket-“whats in the fridge” or “whats in the pantry” kinda basket.

Good Food & Wine Show 2014-Joburg – stand H9-H16 has been reserved by Goldcrest where there are loads of fun activities for the whole family and some cool prizes to be won-check out their Schedule of Events and pick an event or indulge and be there for all of the events!!

So in keeping with the Goldcrest theme of “Packed” – I created this gorgeous flavourful salad that could be packed for school, work or picnic lunches.

Protein Rich & Flavour Packed Salad (Serves 4)

1 can Goldcrest red kidney beans (washed and drained)

1 can Goldcrest whole sweet corn kernels

5ml salt

5ml of lemon zest

1 fresh green or red chilli (finely chopped)

65ml of finely chopped coriander

 Leafy Green Salad

250ml finely sliced crisp lettuce

125ml baby pea shoots

100ml alfalfa sprouts

100ml baby rocket leaves

8-10 baby rosa tomatoes (halved)


25ml freshly squeezed lemon juice juice

10ml Goldcrest honey

50ml avocado oil

75ml Goldcrest mandarin segments (finely chopped

5ml freshly ground black pepper

5ml salt

 25ml sesame seeds (garnish)


  1. Mix the above salad ingredients together and allow to stand for about 10 minutes
  2. Mean while whisk all of the dressing ingredients together
  3. Arrange the leafy green salad ingredients in a large flat bowl – then top with the bean salad
  4. Now drizzle the salad dressing over the salad and garnish with the sesame seeds
  5. Serve on its own or with a leafy green salad, some pita toasts, melba toast, garlic or herb bread

In keeping with my Indian Tradition, I am sharing images of “Tiffin Packed Lunches” the most common packed lunches in India. The Tiffin transport is a business in India and the Lord alone knows how these “TIFFINWALLAS” distinguish each persons tiffin–But they do and they get it to the relevant destinations on time and piping hot. Now this is what you would called a proper “Packed” lunch.

All of the images in this post have been sourced from the internet and well done to those photographers who captured these stunning images


Comments: 7

  • 01/08/2014

    This salad sounds like a good practice run. Just have fun doing the cook off 🙂

    • 06/08/2014

      Thanks Tandy

    • 06/08/2014

      Thanks Tandy–the cook off was fun–did not win–but had fun

  • 05/08/2014

    Loving this salad!

    • 06/08/2014

      Thanks Amita–i am thinking of how to get you to South Africa to do the baking and etc for my granddaughters birthday–just love your work

  • Kum


    I’m inspired to try new dishes when I see this amazing blog! Thank you so much for sharing so many great plant-based recipes(vegan recipes)

    Blog : global vegan fare

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