Rainbow Pulse Salad
This Rainbow Pulse Salad combines chickpeas, buckwheat, and quinoa for a triple hit of fibre-rich, slow-burning energy. Perfect for supporting your mood, energy, and digestion through perimenopause.
But it’s not just about fuel. It’s about plant diversity. Every bite brings a mix of fibres and nutrients your gut bugs love, helping reduce bloating, support regularity, and boost overall gut health.
Let your plate do the talking (and the glowing) with this vibrant, gut-friendly, high-fibre lunch.
This is a GHD all-time gut-loving favourite! Easy to throw together and lasts well in the fridge for a few days. Dress as you need it.
Serves: 4
Prep time: 10 minutes. Cook time: 20 minutes.
Ingredients
1x 400g can organic brown lentils (no added salt), drained and rinsed thoroughly
1x 400g can organic chickpeas (no added salt), drained and rinsed thoroughly
½ cup buckwheat
½ cup tricolour quinoa
2x large garlic cloves, crushed
2x Tablespoon extra-virgin olive oil (EVOO)
1x small red onion, finely diced
1x small red capsicum, finely chopped
½ punnet mini Roma tomatoes, chopped in half
1x Lebanese cucumber, chopped
1x cup pumpkin (any kind)
1x cup red cabbage, chopped
1x cup baby spinach leaves
½ cup fresh herbs (cilantro, parsley, coriander recommended), chopped
¼ avocado, sliced
Lemon dressing:
¼ cup fresh lemon juice (juice of ~2 lemons)
2x Tablespoon extra-virgin olive oil
1x teaspoon seeded mustard
¼ teaspoon sea salt
Freshly ground black pepper, to taste
Method
- Pre-heat oven to 200°C
- Chop pumpkin into small 3cm cubes and place on baking tray in the oven with a drizzle of EVOO for 20 minutes.
- Meanwhile, pre-rinse the grains and boil for 8 minutes together in the same saucepan; rinse with cold water and drain once soft.
- Once the grains and pumpkin are cooked, combine them with the lentils and chickpeas in a large bowl. Add in garlic, onion, capsicum, tomato, cucumber, cabbage, spinach, herbs, avocado, pumpkin and remaining EVOO, then mix together.
- Prepare dressing in a separate bowl. Serve salad and dress as preferred.
Doing everything right, but more fibre only makes you feel worse?
You asked for it, so I'm putting it together.
Fibre for Grumpy Guts is coming.
Maybe you’re having oats for breakfast, seeds on everything and plenty of veg, and you’re still bloated or waiting for a decent poo. Maybe you added more fibre because everyone said it would help, and you felt worse. Or you’ve cut out onion, garlic, bread and beans and you’re still not comfortable.
Often the trouble isn’t fibre itself. It’s the mix of fibre types, how much, and the order you add them in.
Imagine easier poos, less bloating, and enjoying more of the foods you love.
That’s what my new mini course will help you with: which fibre to start with, how much and when, and how to build up from there.
Grab my free Fibre for Grumpy Guts starter guide and I’ll add you to the waitlist too. Waitlist members get first access on Wednesday 11 November and the founding price of $37 for 3 days only, plus two live check-ins with me. After that, it’s $57 for everyone.
And follow @the.guthealthdietitian on Instagram for more fibre tips while I finish it.
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