SUN-DRIED TOMATO CHICKPEA SUMMER SALAD
- georgiebday
- Jul 7
- 3 min read
This Sun-Dried Tomato Chickpea Summer Salad is giving alllll the summer vibes!
Ovulation, being the ‘summer’ of the menstrual cycle phases, is the perfect time for salads & meat sides (ie BBQ’s), & for fresh, raw / partially-raw, COLOURFUL foods!!
Not only bright and delicious, packed full of fiber and plant-based COMPLETE protein as a stand-alone dish, in this high-energy phase, the goal is to keep foods light and nutrient dense - hence the creation of this Ovulatory Phase -perfect recipe.
All the key ingredients in this recipe compliment and support the hormonal processes occurring right now in the body (during ovulation) - which you can read more here.
As well as understand your Ovulatory Phase here.
GET MORE OUT OF THIS RECIPE
add in some basil leaves - a great flavour punch that will only compliment the ingredients of this salad
Make in advance - keeps great in the fridge
Use a mini food processor to blend the sun-dried tomatoes, garlic, minced onion, coconut aminos and acv to form less of a rustic dressing, & more of a pesto consistency. (Opt: add some nutritional yeast in there too!)
OVULATORY PHASE -SPECIFIC
COOKING STYLE:
A mixture of raw and cooked - maximising the nutrient profile of the respective ingredients
Quick, fresh and colourful — exactly what the Ovulatory Phase calls for
MACROS
Protein: chickpeas are a great source of plant-based protein, when pairing this with the sunflower seeds creates a COMPLETE PROTEIN source (contains all 9 essential amino acids) - before you even pair it with a meat side, this ‘salad’ packs a protein punch!
Carbohydrates: chickpeas again, are a starch too, providing fibre-packed energy, which slows the release & also is great for gut health!
Fats: essential for sustained energy (to fuel the ovulation process), especially as hormones are high - fats being the building blocks of hormones - found in the sunflower seeds, and sun-dried tomato oil. Hydration: tomatoes, celery - hydration is essential around this time to keep everything happening smoothly. And if you haven’t noticed yet, yep - that egg-white cervical mucus - things are generally a bit more lubricated right now (we’ll leave it at that!)
KEY INGREDIENTS
Chickpeas: Full of plant-based protein and fibre, chickpeas help balance blood sugar and keep you feeling satisfied. They’re also rich in phytoestrogens and B vitamins, which support healthy oestrogen metabolism at your hormonal peak.
Sunflower seeds: Packed with vitamin E, selenium, and healthy fats, sunflower seeds support hormone balance and help protect cells from oxidative stress, perfect when oestrogen peaks at ovulation. They also provide zinc, which supports egg health and a strong immune system, and are a seed-cycling seed for this second half of your cycle (learn more about seed cycling here). (ALSO: combining sunflower seeds with the chickpeas makes a ‘complete protein’ (contains all essential amino acids))
Tomatoes: Juicy and loaded with the antioxidant lycopene, tomatoes help fight the natural rise in inflammation that can happen around ovulation. Lycopene may also protect ovaries from aging, protect against cellular damage, AND have been linked to improved sperm health. Tomatoes’ high vitamin C content also supports collagen production and egg health (and aids the absorption of the iron in the spinach!).
Sundried tomatoes: A concentrated source of antioxidants and minerals like iron, sundried tomatoes pack extra flavour and nutrients into meals - perfect for keeping energy high when you’re feeling your most social and active.
Spinach: Rich in iron, folate, and magnesium, spinach supports ovulation by nourishing healthy red blood cell production and easing muscle tension or mild cramps that can come with the release of an egg.
Celery: Naturally hydrating and full of minerals, celery helps flush out excess sodium and supports circulation, which is helpful when your body temperature is slightly higher during ovulation.
Garlic: A natural antimicrobial and anti-inflammatory, garlic boosts immunity and circulation, helping your body handle the metabolic demands of ovulation while giving your meals an extra flavour kick.
Sun-Dried Tomato Chickpea Summer Salad
Ingredients
(serves 4-6)
~8x sun-dried tomatoes (jarred in oil, removed and finely chopped)
2 tbsp sunflower seeds (raw)
1 tsp garlic powder
1 tsp dried onion
1 tbsp coconut aminos
1 tbsp acv
1 can chickpeas (drained and rinsed)
4x celery stalks
1 cup cherry tomatoes (halved)
A couple of handfuls of spinach (roughly chopped)
Method
Measure out the sun-dried tomatoes by using a fork to take them out of the jar, so a little oil remains. Roughly chop & dice them & transfer to a large salad bowl.
Add all the remaining ingredients, washing then top-&-tailing the celery stalks, & finely chopping them before adding to the bowl.
Give everything a great big stir all together to ensure all the larger ingredients are coated by the sun-dried tomato mix, serve fresh.
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