How to make a quinoa lentil salad:
Choosing foods with many nutrients, such as quinoa, is essential for the proper functioning of the body. Quinoa can be combined with other ingredients, as is the case with lentils. Preparing a salad with these two products will allow you to eat a great dish. Both foods provide great benefits to the body and fit perfectly into any diet. For example, a good idea is to prepare a recipe for Lentil Quinoa Salad with Avocado,
If you are interested in discovering how to make a quinoa lentil salad, at www.howorwhat.com we recommend that you continue reading this recipe to make this delicious and refreshing salad.
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Ingredients you need to make quinoa lentil salad:
- 100 grams of quinoa
- 100 grams of lentils
- Red tomato
- 1 slice or a slice of mozzarella cheese
- 1 avocado (or medium if it is large)
- 1 clove garlic
- Balsamic vinegar
- Olive oil
- Salt and pepper
You will need to:
You can use this howORWHAT article at any time when you have questions and want to know how to make a lentil and quinoa salad. Remember that it is just one more recipe for this combination of main ingredients since there are more ways to make this dish: you can add vegetables, chicken tacos, tuna, etc.
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Health benefits of Quinoa lentil salad with avocado
Before explaining in detail the recipe for quinoa lentil salad with avocado, let’s briefly talk about its properties.
Quinoa is a great source of protein and contains calcium and other minerals (magnesium and iron). Besides, it contains phosphorus, niacin, and vitamins B1, B2, C, and E, high content of fiber and omega 6. Quinoa is an antioxidant thanks to two powerful flavonoids, kaemferol and quercetin, it contributes to regulating cholesterol levels and is ideal for maintaining weight thanks to its low glycemic index. This recipe is also used to prevent and treat anemia thanks to lentils, which are very rich in iron. This ingredient provides more benefits, such as the prevention of constipation due to the fiber it contains, it fits into diets to lose weight due to its low caloric intake and it favors the reduction of cholesterol. Finally, the avocado is a great antioxidant due to the content of vitamin C and E, it is a very satiating food and contains potassium and magnesium, two minerals that contribute to the proper functioning of the immune, nervous and muscular systems.
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Steps to follow to make quinoa lentil salad:
1:- Once the benefits of quinoa with lentils and avocado have been explained, it is time to delve into the recipe for this salad. First, bring water to a boil in a pot. Then add the lentils and a little salt to cook for about 20 minutes. You will detect that the lentils are ready by tasting them: the grain must be al dente, that is, cooked but showing a little resistance when chewing, without being hard. Afterward, you can proceed to cook the quinoa.
2:- In another pot, different from the one you used to cook the lentils, bring water to a boil. Later, add garlic that you have previously macerated. How? The best way you can marinate garlic is with water. Still, you can also do it with oil, alcohol, vinegar, or wine. Do not confuse this process with that of marinating, since its main objective is to impregnate and preserve the liquid, while in marinating it is about acquiring in the product the flavor of the liquid seasoned and used to soak the food.
After adding the macerated garlic in the pot with boiling water, add all the quinoa and wait for it to cook for 15 minutes. It will be well done if you notice that the grains are open. So, both the quinoa and the lentils drain well.
3:- To continue with the cold lentil salad, add both the quinoa and the lentils cooked at the beginning of the recipe in the same container. While mixing both ingredients, take the opportunity to season the preparation with pepper and salt.
4:- To add the tomato to the salad, peel it, and cut it into small pieces. We recommend removing the seeds as much as possible since they do not digest well. Then do the same steps with the avocado, either cutting it into small pieces or slicing.
Once you have them prepared, add both ingredients to the combination of lentils and quinoa and mix everything again or, mix only the tomato to then place the avocado more decoratively. Also, think that, apart from the tomato or instead of it, you can add lettuce, green sprouts, and / or fresh cucumber.
5:- To finish with this recipe for lentils and quinoa, you will have to add the rest of the ingredients. First, cut the mozzarella cheese into strips or tacos and place it all over the salad. Then, add a little olive oil and finally the balsamic vinegar. Stir the ingredients so that the salad is well dressed. Here you can learn more about how to dress quinoa.
Taste the final result of the preparation and, if necessary, add a little more salt and you can already eat the quinoa and lentil salad. A very nutritious and perfect dish for a large number and variety of diners, as it is also suitable for vegetarians and, if the cheese is removed, it is also suitable for vegans.