Dietary Salad with Vegetables

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Salad

Dietary Salad with vegetables:

Ingredients:

Half cup of lemon juice

Half cup extra virgin olive oil

Half cup red wine vinegar

Four small garlic cloves, minced

Freshly ground pepper to taste

Half a teaspoon of salt

salad:

A quarter cup of vegetable broth is ideal. If it can not be replaced by water.

If we used vegetable broth, now we add two cups of water.

Four cups of arugula, stems removed

A cup of brown couscous

A cup of French, green or normal lentils, rinsed

A cup of cherry tomatoes cut in half

A cup of crumbled feta.

Today we will prepare a delicious vegetarian salad and discover that healthy does not conflict with tasty, and can even become a tasty starter thanks to ingredients that are members and the preparation thereof.

The “special touch” would give under the added flavor of lemon vinaigrette; the rocket (arugula) with the vinaigrette acquires a taste that surely appreciate.

With this salad achieve four servings of about two cups each, and will take a total of about 30 minutes to do it, but we must wait another twenty to enjoy it, ie a total of 50 minutes at the table!

How to prepare:

Prepare the vinaigrette by mixing olive oil with lemon juice and vinegar, and add to the mix the garlic and mustard.

Once prepared and pour everything in the blender and then we pour into a medium bowl, preferably airtight, and sazonemos with salt and pepper to taste.

Then:

We cups broth to a small saucepan and put to boil. Once boiling we add the couscous and cover it, then immediately withdrawing the fire.

We’ll leave it to stand without stirring until the liquid is completely absorbed, for about five minutes.

In another pan, we will take the lentils into two cups of water, and will heat until boiling.

At that time we lower the fire to put it to simmer, cover ourselves pot and let cook until tender, 15 to 25 minutes (keep in mind that green lentils are cooked before).

We must ensure that not spend cooking or disintegrate when let over salad. When you are done, the escurriremos and leave to cool for 10 minutes.

Now, in a large bowl, mix up the leaves of arugula (or green vegetables of your choice) or cut into small pieces, with a quarter cup of the vinaigrette.

Then this mixture will distribute among four plates.

Later, in another saucepan, mix the couscous and lentils with another quarter cup of vinaigrette, also dividing the mixture between the four plates or dishes.

Now comes the moment of “touch of chef”:

We will cover each dish with cucumber, feta cheese and tomato, and a tablespoon of vinaigrette over each of these is sprayed.

We cover the dishes waiting to be served and retain the remaining dressing in refrigerator (can be kept for at least a week in a well closed container).

Since our guests have prepared a tasty and very healthy dish!

 

Nutritional value:

Each serving provides a total of 549 calories, of which:

Are 18 grams of fat (saturated 5 grams, 10 grams monounsaturated, cholesterol 17 mg),

79 grams of carbohydrates,

22 grams of protein,

15 grams of fiber.

And as for micronutrients: 579 mg sodium, potassium and calcium 630 (with 17% of the daily heat) and vitamins A and C (25% of the daily recommended heat), iron (20% DV).