Prep-ahead high fibre grain salad

Written by Gabi Meltzer, Registered Dietician, April 2025

Why should we aim towards 30 plants per week? This number comes from research from a very large study, the American Gut Project, which found that greater plant diversity in the diet is strongly linked to better gut health :)

Reasons for better gut health?

• More Plants Feed a More Diverse Gut Microbiome

• Boosts Nutrient Intake due to greater diversity of vitamins, minerals, antioxidants and phytochemicals

• Improves Digestive Regularity

• Reduces Disease Risk (Type 2 diabetes, heart disease, certain cancers and inflammatory conditions)

Recipe:

Ingredients (for 3-4 servings)

2 Tbsp Mixed seeds

1 cucumber, diced

Handful of pink radishes, diced

1 red pepper, diced

2 large handfuls rosa tomatoes, halved

2 tbsp capers

½ red onion, finely diced

Handful kalamata olives, diced

½ cup pomegranate seeds

Big handful mint leaves, chopped

2 big handfuls italian parsley, chopped

Big handful basil, chopped

1 can chickpeas/butter beans, drained and rinsed

2-3 cups cooked bulgur wheat 

100-200g Danish feta cheese

Juice of 1 lemon to dress

Sea salt and pepper to taste 

Instructions:

1. Cook the bulgur wheat on the stove as per packet instructions. 

2. Wash and chop all the vegetables and add them to a large airtight container. 

3. Once the bulgur is cooked, set aside to cool before adding to the salad. 

4. Once all the ingredients are added, drizzle with lemon juice and season with salt and pepper to taste.

   
   

   Notes:

   
   

   • This can be a meal on its own, or served as a side to any protein. 

   • You can add whatever vegetables or fresh herbs you have in the fridge. I have made this prep-ahead salad with all sorts of combinations! You can also change up the grain to anything you prefer or have available. Other wholegrain options could be wholewheat couscous/quinoa/buckwheat/barley/spelt/farro/ wholewheat pasta.

   • This salad will keep well for 3 days in the fridge as leftovers.

   
   

For personalised guidance on finding a more positive relationship with food, exercise, and your body, book a consultation here: https://www.gabimeltzerdietician.com/book-online.