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Vegetarian low-calorie salad with quinoa and green vegetables by dietitian Despina Marcelou

 Vasia - December 4, 2020
Salads are not only for summer, and because they play an essential role in our table, we always seek to enrich them, moving away from the classic rustic and lettuce salad. 

The salad with quinoa and green vegetables is one of our favorite vegetarian dishes for many reasons. 

In addition to being delicious and filling, it is rich in folic acid and B complex vitamins from its vegetables, while quinoa gives us a protein that satisfies and, in combination with fiber, brings satiety for longer. 

It is also very suitable for autumn; it is gluten-free, light, and everything you need to take care of us after a hard day at work or an intense workout in the gym.

• 100 gr. Quinoa (weighed raw)  
• 5-6 broccoli trees 
• four chopped sun-dried tomatoes  
• one bunch of Greek asparagus (about 8-10)  
• 4-5 basil leaves 
• 2-3 mint leaves ten leaves of spinach 
• Juice of 2 lemons
• Salt
• Pepper
• A little sweet paprika
• 50gr. Coconut slice
• 4k.s. Extra virgin olive oil 


Fill a bowl with water and let the quinoa soak for at least 4-6 hours.

Then rinse well under running water. (Do not forget that soaking quinoa improves the texture, helps break down from the more hardened shell of the seeds, while rinsing removes the bitter resin, saponin). 

In a saucepan with salted water, boil the quinoa in a ratio of 1 to 2, i.e., for 1 cup of quinoa, two glasses of water (maybe a little less, such as 1 and 3/4). 

Once it boils, could you put it in a deep dish? 

Then put the broccoli and asparagus in a pan, add 2 tbsp—olive oil, salt, pepper, and sweet paprika, and bake at 180 degrees, until soft. 

Now, chop the basil, mint, and spinach and add them to your prepared quinoa, along with the broccoli and asparagus you just cooked and the sun-dried tomatoes. 

Cut the coconut slice into small pieces and put them in the salad, pouring in the end with the lemon juice and the rest of the olive oil. Mix well and enjoy! 

Tip For an extra dose of omega-3 and omega-6, but also a crispier texture, add if you want roasted pine nuts and flaxseed and take off the nutritional value of your salad. 

These good fats are essential for the skin, hair, brain, heart, and joints - among other things!


Nutritional information per salad: 239 calories, 44.7 g. carbohydrates, 14.1 g. protein, 1.3 g. fat, 0.6 g. saturated fat, 6.7 g. fiber
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