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.
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THE GUT FRIENDLY FIBRE GUIDE
An evidence-based guide for women to eat more fibre without making their gut feel worse
If eating more fibre has ever left you feeling worse, fibre probably wasn’t the problem. More likely, your gut just needed you to go slower.Â
This guide is based on the approach I use with women who want to eat more fibre without making their gut feel worse. We start with where you are now, then build from there slowly enough that your gut can keep up.
It’s food-first, weight-neutral and evidence-based, created by me and my team of Accredited Practising Dietitians.
