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sâmbătă, 14 aprilie 2018

Salata vegetariana cu fasole rosie, bogata in proteine

Fasolea rosie sau kidney beans cum mai este denumita datorita formei si culorii asemantoare cu cea a rinchilor, este o sursa importanta de proteine vegetale. 100 de grame de fasole rosie contin 24 de grame de proteine, aproape la fel de multe ca si pieptul de pui care contine 27 de grame de proteine/100 de grame.

Pe langa continutul bogat in proteine, printre alte beneficii nutritionale ale boabelor de fasole rosie putem sa enumeram si: sursa excelenta de fibre, magneziu, acid folic sau vitamina B9 si tiamina sau vitamina B1.

Castravetele este o sursa excelenta de vitamine din complexul B: B1, B2, B3, B9, in plus, este si o sursa excelenta de hidratare si detoxifiere, avand in vedere ca 95% din compozitia acestora este apa.

Porumbul contine si el o cantitate mai mica de proteine (5 grame de proteine / la 250 de porumb), precum si grasimi esentiale omega-3 si omega-6, tiamina, acid folic si vitaminele C, E si K.

Salata vegetariana cu fasole rosie, bogata in proteine
Sursa foto: Hurrythefoodup.com

Ingrediente:

  • o conserva de fasole boabe rosie
  • o conserva mica de porumb
  • un jumatate de castravete taiat cubulete
  • 90 g de branza feta
  • frunze de coriandru sau patrunjel tocate marunt
  • 2 cepe verzi taiate rondele

Ingrediente pentru dressing:

  • sucul de la un jumatate de lime
  • 2 linguri de ulei de masline
  • o lingurita de mustar
  • un catel de usturoi
  • 1 lingurita de chimion
  • o jumatate de lingurita de oregano
  • sare si piper dupa gust

Modalitati de preparare:

  1. Scurge de apa fasolea si porumbul boabe;
  2. Taie cubulete castravetele, iar frunzele de coriandru sau patrunjel toaca-le potrivit;
  3. Taie ceapa verde cubulete;
  4. Intr-un bol mai mare adauga ingredientele tocate, fasolea, porumbul si amesteca-le cu branza feta;
  5. Intr-un bol mai mic, adauga ingredientele pentru dressing si amesteca-le, apoi adauga totul peste salata;
  6. Salata este gata. Pofta buna!




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