Salada de Grãos

Salada de Grãos is a vibrant Brazilian salad that combines a variety of nutritious legumes and fresh vegetables, creating a colorful and healthy dish. Packed with protein and fiber, this dairy-free salad is perfect as a light meal or a side dish.

Ingredients

• Quinoa - 100 grams
• Canned black beans - 200 grams, drained and rinsed
• Canned chickpeas - 200 grams, drained and rinsed
• Cherry tomatoes - 150 grams, halved
• Cucumber - 1 medium, diced
• Red bell pepper - 1 medium, diced
• Red onion - 1 small, finely chopped
• Fresh parsley - 30 grams, chopped
• Olive oil - 2 tablespoons
• Lime juice - 2 tablespoons
• Salt - to taste
• Black pepper - to taste
• Avocado - 1 medium, sliced

Steps

1. Rinse the quinoa under cold water and cook it in a pot with 200 ml of water. Bring to a boil, then reduce heat and simmer for about 15 minutes until the quinoa is fluffy and the water is absorbed.
2. While the quinoa is cooking, prepare the other ingredients. In a large bowl, combine the black beans, chickpeas, cherry tomatoes, cucumber, red bell pepper, red onion, and parsley.
3. Once the quinoa is cooked, let it cool for a few minutes before adding it to the bowl with the other ingredients.
4. In a small bowl, whisk together the olive oil, lime juice, salt, and black pepper to create a dressing.
5. Pour the dressing over the salad and toss gently to combine all the ingredients well.
6. Serve the salad topped with sliced avocado for added creaminess.

Nutrition

• Calories: 350
• Protein: 15 g
• Carbs: 45 g
• Fiber: 12 g
• Sugar: 4 g
• Sodium: 400 mg
• Cholesterol: 0 mg
• Total Fat: 15 g
• Saturated Fat: 2 g
• Unsaturated Fat: 13 g
• Water: 0.5 L

Health Benefits

• High in protein and fiber, promoting satiety and digestive health.
• Rich in vitamins and minerals from fresh vegetables and legumes.

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