Legumes, cereals or vegetable cheeses make the salad a more satiating and complete dish. The fruits, one evocative and different. Do you feel like it?
Not all salads are light, nor are they all fresh. In the coldest season of the year, we fancy more satiating dishes, with different textures and warmer temperatures, which allows us to make original salads.
4 ORIGINAL SALADS THAT FILL YOU
These four options offer different ways to complete salads to make them more balanced: with nuts, legumes or vegetable cheese for an extra contribution of proteins and fruits that give a different flavor to the temperate stews so typical of the time.
Get ready to vary your menu with these four proposals.
ORANGE AND TENDER WHEAT SALAD WITH ITALIAN VINAIGRETTE
Ingredients (for 4 people):
- 2 oranges
- 2 red chicory buds
- 150 g raw beetroot
- 70 g watercress
- 75 g alfalfa sprouts
- 100 g tender wheat
For the vinaigrette:
- 3 tablespoons extra virgin olive oil
- 1 tablespoon apple cider vinegar
- 1 crushed garlic clove
- 1 bouquet of basil, chopped
- Freshly ground 5 berries pepper and salt
Preparation (10′):
- Clean and chop the chicory. Peel and grate the beetroot with the help of a fine grater, peel the oranges and cut them into segments. Mix all ingredients, including wheat, alfalfa, and watercress, in a salad bowl.
- To prepare the dressing, introduce the oil, vinegar, garlic and basil in a bowl, and shake well with small rods until you get a homogeneous mixture. If necessary, lighten with a little water. Salt and pepper to taste and drizzle over salad before serving.
Nutritional information:
- Calories: 225
- Carbohydrates: 30 g
- Protein: 7 g
- Fat: 8 g
- Cholesterol: 0 mg
GRAPEFRUIT AND FRESH CHEESE SALAD WITH CHOPPED ALMOND
Ingredients (for 4 people):
- 1 oak leaf lettuce
- 2 pink grapefruits
- 1 medium cucumber
- 175 g fresh vegetable cheese Burgos type
- 100 g chopped almonds
For the dressing:
- 60 ml extra virgin oil
- 15 ml white wine vinegar
- pepper and salt
Preparation (15′):
- Arrange the well-washed lettuce leaves on four individual plates. Peel the grapefruit, removing the white cuticle, collect the juice in a bowl and separate the segments. Cut the cucumber into thin slices and distribute decoratively along with the grapefruits on the lettuce leaves. Dice the cheese and add it as well.
- To prepare the dressing mix the grapefruit juice with the rest of the ingredients, salt and pepper to taste and after stirring well pour over the salad.
- Finally, sprinkle with chopped almonds and serve instantly.
Nutritional information:
- Calories: 410
- Carbohydrates: 14 g
- Protein: 13 g
- Fat: 33 g
- Cholesterol: 43 mg
WARM ROASTED TOMATO SALAD WITH BEANS AND YOGURT
Ingredients (for 4 people):
- 350 g pear tomatoes
- 200 g green beans type perona
- 150 g cooked and drained black beans
- 150 g of assorted lettuce leaves
- olive oil
For the dressing:
- 200 g natural vegetable yogurt
- 1 teaspoon honey
- 1 tablespoon chopped fresh mint and salt
Preparation (15′ + 25′ cooking):
- First prepare the dressing by mixing all the ingredients in a bowl and set aside.
- Preheat the grill, cut the tomatoes in half and place them with the cut facing up on a baking sheet. Paint them in oil and roast them for about ten minutes. Meanwhile, remove the tips to the beans, cut the pods lengthwise in two and steam until tender.
- Distribute lettuce and endive on the plates. On the green bed decoratively arrange the tomatoes, beans and a few black beans and, just before serving, add a tablespoon of yogurt dressing.
Nutritional information:
- Calories: 153
- Carbohydrates: 20 g
- Protein: 8 g
- Fat: 5 g
- Cholesterol: 6 mg
LENTIL, MANGO AND CARROT SALAD
Ingredients (for 4 people):
- 1 ripe but firm mango
- 1 carrot
- 1 small, raw beetroot
- 1 cup cooked French lentils
- 1 spring onion, chopped
- 2 tablespoons orange juice
- 1 tablespoon sherry balsamic vinegar
- 5 tablespoons extra virgin olive oil
Preparation (20′):
- Put the spring onion in the orange juice. Cut the mango into cubes, and grate or chop the vegetables.
- Arrange the lentils first, on them the grated carrot, on this the beetroot and on top the mango.
- Season with macerated spring onion, balsamic vinegar and olive oil.
Nutritional information:
- Calories: 233
- Carbohydrates 23 g
- Protein: 5 g
- Fat: 13 g
- Cholesterol: 0 mg
