Salada de Grãos Mistos

Salada de Grãos Mistos is a vibrant Brazilian salad packed with protein-rich legumes and fresh vegetables, making it both nutritious and satisfying. This colorful dish bursts with flavors and textures, perfect for a light meal or a side dish.

Ingredients

• Quinoa - 100 grams
• Black beans - 100 grams, cooked
• Chickpeas - 100 grams, cooked
• Cherry tomatoes - 150 grams, halved
• Cucumber - 100 grams, diced
• Red onion - 50 grams, finely chopped
• Fresh parsley - 20 grams, chopped
• Olive oil - 2 tablespoons
• Lime juice - 2 tablespoons
• Salt - to taste
• Black pepper - to taste

Steps

1. Rinse the quinoa under cold water and cook it according to package instructions, typically in 200 ml of water for about 15 minutes or until fluffy.
2. While the quinoa is cooking, prepare the vegetables: halve the cherry tomatoes, dice the cucumber, and finely chop the red onion and parsley.
3. In a large bowl, combine the cooked quinoa, black beans, chickpeas, cherry tomatoes, cucumber, red onion, and parsley.
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 ingredients evenly.
6. Let the salad sit for 5-10 minutes to allow the flavors to meld before serving.

Nutrition

• Calories: 450
• Protein: 20 g
• Carbs: 60 g
• Fiber: 15 g
• Sugar: 5 g
• Sodium: 300 mg
• Cholesterol: 0 mg
• Total Fat: 15 g
• Saturated Fat: 2 g
• Unsaturated Fat: 12 g
• Water: 0.2 L

Health Benefits

• High in protein, supporting muscle health and recovery.
• Rich in fiber, promoting digestive health and satiety.

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