Starting Your Vegan Life

Gado Gado Salad


By McDonald, T.  |  Date 19th of July 2020
 
Although this is not vegan, it is easily veganised by replacing the egg with Quorn pieces and using Thai spiced crackers instead of prawn crackers.  Full of flavour and goodness this dish will lift your spirits, satisfy that hunger and provide a great deal of nutrition.  This hearty meal has green bean and potato with fresh salad and hot peanut butter source. 

Serves 1
Ready in 30 mins

Ingredients

  • 40g of green beans 
  • 1/2 a small carrot cut into strips
  • 30g of bean sprouts
  • 4 Cherry tomatoes 
  • 1/2 a red bell cut into strips
  • 4 leaves of lettuce 
  • Some pitted green olives
  • 1 egg
  • 3 new potatoes
  • 5 cm of cucumber
  • Prawn crackers 
  • 1/2 of oregano 
Peanut Butter Sauce
  • 3 tablespoons of peanut butter
  • 1/2 tsp of maple syrup
  • 1 tsp of soya sauce
  • 1 tsp of finely chopped chilli pepper
  • 1 clove of garlic finely chopped
  • 1/4 cup of water
  • 1/2 cup of soya milk
Salad dressing
  • 1 tablespoon of garlic infused olive oil
  • 1/2 tsp of balsamic vinegar 
  • 1/2 tsp of lime juice

Apparatus

  • Sharp knife
  • Chopping board
  • Frying pan
  • Saucepan

Method

Prepare the peanut butter sauce  
Top tip: make the peanut butter the night before and leave in the fridge so that the flavours blend together in the night. 
  1. Add the peanut butter to a sealable container with the chopped chilli and the garlic. 
  2. Add 1/4 cup of hot water, the 1/4 cup of soya milk, the maple syrup and give it a good stir. The viscosity of the sauce should resemble runny cream. If it doesn’t, add some more soya milk to thin it out or some more peanut butter to thicken it up.
Prepare the Gado Gado salad.
Top tip: boil the potatoes and the green beans the night before and leave in the fridge overnight.

  1. Boil the potatoes and the green beans until tender and drain.
  2. Fry the potatoes in the frying pan until they start to look golden and add the carrot and green beans then stir in the oregano. While the frying pan is on a low heat, slice the cucumber, cut the tomatoes in half, shred the lettuce and boil the egg in some water at the same time. The egg will need 7-8 minutes in boiling water.
  3. Put the Lettuce, cucumber, red bell pepper, olives and tomato on a plate. Add the green beans and potato to the plate. Peel and slice the egg in half and add to the plate. 
  4. Hot the peanut butter sauce in a saucepan. 
  5. Mix the balsamic vinegar, olive oil and lime juice and poor on the salad
  6. Serve with hot peanut butter sauce and prawn crackers. 

Nutritional Value

  • The green beans, carrot, bean sprouts, bell pepper lettuce, olives and cherry tomatoes come to around 2.5  of  5 a day
  • 5 cm of cucumber is a portion of fruit and veg. 
Total Towards your 5 a day = 3.5
If you have a glass of fruit juice, that is another portion towards you 5 a day giving a total of 4.5 portions of fruit and veg.
  • Potato contains carbohydrate and roughage. 
  • Green beans and carrots contain vitamin A and roughage 
  • Olives and olive oil contain vitamin E

Bibliography

British Nutrition Foundation (2018) Vitamins [online] (Available at) https://www.nutrition.org.uk/nutritionscience/nutrients-food-and-ingredients/vitamins.html?start=2 (Accessed on 19/07/20)
 
British Nutrition Foundation (2018) Dietary Fibre [online] Available at https://www.nutrition.org.uk/healthyliving/basics/fibre.html (Accessed on 19/07/20)

NHS (2017) Vitamin E. [Online] Available at https://www.nhs.uk/conditions/vitamins-and-minerals/vitamin-e/ (Accessed on 19/07/20)
 
NHS (2017) 5 A Day Portion Sizes. [Online] Available at https://www.nhs.uk/live-well/eat-well/5-a-day-portion-sizes/ (Accessed on 19/07/20)

I hope you enjoyed this recipe.  If you did, please leave a comment on what you thought. 

Comments