Salada de Grãos e Legumes

Salada de Grãos e Legumes is a vibrant Brazilian salad that combines hearty grains with fresh vegetables, providing a nutritious and colorful dish. Perfect for a light meal or a side dish, it celebrates the flavors of Brazil in every bite.

Ingredients

• Quinoa - 100 grams
• Chickpeas - 100 grams, cooked
• Red bell pepper - 1, diced
• Cucumber - 1, diced
• Cherry tomatoes - 150 grams, halved
• Red onion - 1/4, finely chopped
• Fresh parsley - 2 tablespoons, chopped
• Olive oil - 2 tablespoons
• Lemon juice - 1 tablespoon
• Salt - to taste
• Black pepper - to taste

Steps

1. Rinse the quinoa under cold water and then cook it in a pot with 200 ml of water for about 15 minutes or until the water is absorbed and the quinoa is fluffy.
2. In a large bowl, combine the cooked quinoa, chickpeas, diced red bell pepper, cucumber, halved cherry tomatoes, chopped red onion, and parsley.
3. In a small bowl, whisk together the olive oil, lemon juice, salt, and black pepper to create a dressing.
4. Pour the dressing over the salad mixture and toss gently to combine all the ingredients evenly.
5. Let the salad sit for about 10 minutes to allow the flavors to meld before serving.

Nutrition

• Calories: 350
• Protein: 12 g
• Carbs: 45 g
• Fiber: 10 g
• Sugar: 4 g
• Sodium: 250 mg
• Cholesterol: 0 mg
• Total Fat: 14 g
• Saturated Fat: 2 g
• Unsaturated Fat: 12 g
• Water: 0.2 L

Health Benefits

• High in protein from quinoa and chickpeas, supporting muscle repair and growth.
• Rich in fiber, promoting digestive health and satiety.

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