High-Fibre Asparagus and Chickpea Salad with Whole Grain Croutons

Ingredients

For the Salad:

• 300g fresh asparagus, trimmed and cut into 5cm pieces
• 1 can (400g) chickpeas, drained and rinsed
• 150g mixed salad greens (spinach, arugula, lettuce)
• 1 red bell pepper, diced
• ½ red onion, thinly sliced
• 100g cherry tomatoes, halved
• 50g fresh parsley, chopped
• 30g pumpkin seeds

For the Whole Grain Croutons:

• 150g whole grain bread, cubed
• 2 tbsp olive oil
• 1 tsp garlic powder
• ½ tsp dried oregano
• Salt and pepper to taste

For the Dressing:

• 3 tbsp extra virgin olive oil
• 2 tbsp balsamic vinegar
• 1 tbsp Dijon mustard
• 1 clove garlic, minced
• 1 tsp honey
• Salt and pepper to taste

Instructions

Prepare the Croutons:

1. Preheat oven to 190°C (375°F)
2. Toss bread cubes with olive oil, garlic powder, oregano, salt, and pepper
3. Spread on a baking sheet in a single layer
4. Bake for 10-12 minutes, stirring halfway, until golden and crispy
5. Set aside to cool

Prepare the Vegetables:

1. Bring a pot of salted water to boil
2. Add asparagus and cook for 3-4 minutes until tender-crisp
3. Drain and cool under cold water, then pat dry
4. In a large bowl, combine mixed greens, asparagus, chickpeas, bell pepper, red onion, tomatoes, and parsley

Make the Dressing:

1. Whisk together olive oil, balsamic vinegar, mustard, minced garlic, and honey
2. Season with salt and pepper to taste

Assemble:

1. Pour dressing over the salad and toss gently to combine
2. Top with cooled croutons and pumpkin seeds
3. Serve immediately

---

Fibre Content & Sources

Approximate Fibre per Portion (serves 4): 11-13g of dietary fibre

Key Fibre Sources:

• Chickpeas (3-4g): Legumes are excellent sources of soluble and insoluble fibre
• Whole Grain Bread (2-3g): Whole grains retain the bran and germ, maximising fibre content
• Asparagus (2-3g): Fresh vegetables provide both soluble and insoluble fibre
• Mixed Greens & Bell Pepper (1-2g): Additional vegetable fibres
• Pumpkin Seeds (1-2g): Seeds contribute both fibre and healthy fats
• Cherry Tomatoes & Parsley (0.5-1g): Supplementary fibre from fresh produce

This salad delivers a substantial fibre boost to support digestive health, promote satiety, and maintain stable blood sugar levels throughout the day. The variety of fibre sources ensures a healthy balance of soluble and insoluble fibres.