Spring Gut Glow Salad

A fresh, fibre-rich quinoa and chickpea salad with spring vegetables, feta and seeds, designed to gently support digestion and microbiome diversity.

If you’re trying to support your gut health, you’ll often hear advice to “eat more fibre” or “add prebiotics”. But that can feel confusing (and honestly a bit intimidating) if you’re someone who experiences bloating or IBS-type symptoms.

The good news is that gut-friendly eating doesn’t have to involve extreme restriction, expensive supplements, or forcing down foods that don’t agree with you. Often, the most helpful approach is simply to include a variety of plant fibres, introduce them gradually, and build meals that are balanced and satisfying.

This recipe is designed to do exactly that.

It combines several ingredients known to support microbiome diversity and digestive function:

• Chickpeas provide prebiotic fibres that feed beneficial gut bacteria, alongside plant-based protein and slow-release carbohydrates.
• Quinoa is a gentle wholegrain option that adds extra fibre and magnesium, while keeping the salad more filling and stable for blood sugar.
• Asparagus and peas are natural sources of prebiotic fibres and plant compounds that support microbial variety.
• Leafy greens, radishes and fresh herbs offer a wide range of fibres and polyphenols (protective plant compounds) which interact with gut bacteria.
• Extra virgin olive oil and seeds provide healthy fats that support digestion and nutrient absorption, plus added fibre and minerals.
• Feta cheese adds flavour and satisfaction and can help make this a more balanced meal (particularly for those who find it hard to meet protein needs).

The result is a fresh spring salad that’s colourful, nourishing, and easy to prep ahead - ideal if you’re looking for simple, realistic ways to care for your gut without overcomplicating things.

Serves 3

Ingredients

• 120g quinoa (dry weight)
• 1 tin chickpeas (400g), drained and rinsed very well
• 1 bunch asparagus, woody ends removed, sliced into bite-size pieces
• 150g peas (frozen is fine)
• 4–6 radishes, thinly sliced
• 2 large handfuls rocket or baby spinach
• ½ cucumber, diced
• 100g feta cheese, crumbled
• 2 tbsp fresh parsley, finely chopped
• 1 tbsp fresh mint (optional), finely chopped
• 2 tbsp pumpkin seeds
• 2 tbsp hemp hearts

Dressing

• 2 tbsp extra virgin olive oil
• juice of ½ lemon
• 1 tsp Dijon mustard
• sea salt and black pepper

Method

1. Rinse quinoa well under running water. Cook according to packet instructions (usually 1 part quinoa to 2 parts water). Once cooked, fluff with a fork and allow to cool slightly.
2. Bring a small pan of water to the boil. Blanch the asparagus for 2–3 minutes until just tender, then add peas for the final minute. Drain and rinse briefly under cool water.
3. Drain and rinse chickpeas thoroughly (this helps make them easier to digest for many people). Shake off excess water.
4. In a large bowl combine quinoa, chickpeas, asparagus, peas, radishes, leafy greens and cucumber (if using). Toss gently.
5. Whisk the olive oil, lemon juice, Dijon mustard and honey (if using). Season with salt and pepper.
6. Pour dressing over the salad and mix well. Top with crumbled feta, fresh herbs, pumpkin seeds and hemp hearts.
7. Enjoy!

If you’re prone to bloating, IBS-type symptoms, or feel nervous about fibre-rich foods:

• start with a smaller portion and build up gradually
• choose cooked veg earlier in the day, and save raw salad for when your gut feels calm
• if legumes feel too much, use ½ tin chickpeas and increase quinoa/veg instead

Storage & meal prep

• Keeps well for up to 2 days in the fridge.
• If meal prepping, store the dressing separately for best texture.

If you're interested in further recipes, why not check out the recipe folder?