Ensalada de Brotes

Ensalada de Brotes is a vibrant Spanish salad that combines nutritious sprouts with protein-rich ingredients for a satisfying meal. This refreshing salad is perfect for a light lunch or dinner, offering a burst of flavors and textures.

Ingredients

• Mixed sprouts (alfalfa, mung bean, broccoli) - 100 grams
• Cherry tomatoes - 200 grams, halved
• Cucumber - 1 medium, diced
• Red bell pepper - 1 medium, diced
• Cooked quinoa - 100 grams
• Feta cheese - 50 grams, crumbled
• Olive oil - 2 tablespoons
• Fresh lemon juice - 1 tablespoon
• Salt - to taste
• Black pepper - to taste
• Fresh parsley - 2 tablespoons, chopped

Steps

1. Rinse the mixed sprouts under cold water and drain well.
2. In a large bowl, combine the mixed sprouts, halved cherry tomatoes, diced cucumber, diced red bell pepper, and cooked quinoa.
3. In a small bowl, whisk together the olive oil, fresh lemon juice, salt, and black pepper to make the dressing.
4. Pour the dressing over the salad ingredients and toss gently to combine.
5. Add the crumbled feta cheese and chopped parsley, and toss lightly again.
6. Serve immediately or refrigerate for up to 30 minutes to allow flavors to meld.

Nutrition

• Calories: 320
• Protein: 12 g
• Carbs: 35 g
• Fiber: 6 g
• Sugar: 4 g
• Sodium: 420 mg
• Cholesterol: 15 mg
• Total Fat: 18 g
• Saturated Fat: 5 g
• Unsaturated Fat: 12 g
• Water: 0.3 L

Health Benefits

• Rich in protein from quinoa and feta, supporting muscle growth and repair.
• High in fiber from vegetables and sprouts, promoting digestive health.

Tags