MINT, FENNEL, PEA AND CUCUMBER SALAD WITH ORANGE DRESSING
When we think of summer salads, we often think of raw foods and leafy greens such as kale, lettuce and rocket. These foods grown above ground have rough, dry, light and airy qualities, which from an Ayurvedic perspective are not the best choice for those who naturally identify with the Vata Dosha type (creative types who tend to be excitable, stress easily and feel the cold) or for those experiencing a Vata imbalance like anxiety. This is often true of city dwellers who are always on the go (think the hectic energy of busy modern life, constantly stimulated by surround sound, images and movement).
This refreshing summer salad is a typical Ayurvedic combination of juicy vegetables and herbs that are more hydrating than drier leafy greens. To help soothe Vata energy further, the salad is tossed with a grounding dressing of avocado oil and maple syrup whisked with the sweet and sour of oranges and limes and pungent cumin (great for all Doshas and a brilliant digestive) to hit all the taste profiles that are so important in Ayurveda for a balanced dish. Enjoy this raw salad as a main teamed with cooked mung beans or roast chicken or as a side, at lunchtime when your digestion is strongest. For those with weaker digestion, sauté or steam the vegetables first (even the cucumber!). If you don’t identify with the Vata type, feel free to throw in kale and lettuce and if you tend to get hot and sweaty under the collar in the summer then swap the honey for maple syrup and up the mint. Remember to chew well!
INGREDIENTS
Serves 2-4
200g of fresh peas
2 fennel bulbs
A small handful of mint leaves chopped
½ a large cucumber, halved, deseeded and thinly sliced
1 tsp cumin seeds
For the Vata dressing
3½ tsp of fresh orange juice, plus zest of half an orange
2 tsp lime juice plus zest of half a lime
⅓ cup avocado oil
½ tsp maple syrup
¼ tsp sea salt and ½ tsp black pepper, to taste
METHOD
In a dry pan, toast the cumin seeds until fragrant, cool and grind in a pestle and mortar.
Very finely slice the fennel, try a mandolin if you have one.
Steam the peas until just tender. Drain well, toss with the fennel slices and set aside in a large bowl.
Halve the cucumber, deseed, slice and add to the bowl.
Shake the dressing ingredients in a jar to emulsify, taste and adjust seasoning.
Drizzle half the dressing over the vegetables and toss well with your hands.
Decorate with any of the fennel fronds and some mint leaves and sprinkle over the toasted cumin to serve.