In summer and warm, fresh vegetable salads to eat.
True, legumes have been associated a lot with stews and spoon dishes, but it is also true that they are perfect for making legume salads. The combination of chickpeas, lentils or beans with vegetables, fish, cheese, egg or fruit, among other ingredients, is great. And if we top it with an aromatic vinaigrette or dressing, I won’t even tell you.
From a nutritional point of view, legumes are interesting for many reasons s: e great source of antioxidants, vitamins and minerals, good hydrate content of complex carbon and of low glycemic index, contribution of healthy fats, satiating power, interesting to replace glycogen deposits, they are rich in veg proteins… Shall we continue? Its benefits are manifold and it has even been shown to reduce the risk of cardiovascular disease .
In addition, it is easy to find locally produced legumes. They are super sustainable foods and, if that were not enough, they are cheap, what more could you ask for?
We hope that the vegetable salads that we bring you will like you and will inspire you to create your own combinations, there they go!
Lentil salad, fresh cheese, asparagus, raisins and cherry tomatoes
Ingredients:
- Lentils – 60 g (1 glass)
- Wild asparagus – 100 g (1 bunch)
- Cherry tomatoes – 100 g (8 medium units)
- Dried raisins – 15 g (1 handful)
- Skimmed fresh cheese – 75 g (1 tub)
- Olive oil – 5 g (1 tablespoon)
- Table salt – 1 g (1 pinch)
- Black pepper – 1 g (1 pinch)
Elaboration:
- In a pot with water and salt cook the legumes for approximately 30 minutes, until they are tender.
- Meanwhile, make the grilled asparagus with a little oil and salt.
- Crumble the cheese
- Cut the cherry tomatoes in half or quarters
- Combine the cooked lentils, cherry tomatoes, raisins and fresh cheese on a plate.
- Finally, add the grilled asparagus on top, enjoy yourself!
Kcal : 403 kcal (with these amounts)
Proteins: 25% of kcal
H Hydrates: 59% of kcal
G rasas: 16% of kcal
Lentils have a great satiating effect due to their fiber content, which contributes to a slower absorption of hydrates. Another reason that lentils are satiating is their contribution in vegetable proteins.
Quinoa, chickpea, lamb’s lettuce, arugula, orange and pomegranate salad
Ingredientes:
- Quinoa – 45 g (1 unit)
- Orange – 181 g (1 small bowl)
- Granada – 75 g (1 glass)
- Canons – 45 g (1 unit)
- Arugula – 30 g (1 unit)
- Packaged cooked chickpea – 120 g (1 glass)
Elaboration:
- Bring the quinoa to a boil for 20 minutes.
- Peel and reserve half an orange and half a pomegranate.
- Uncover a jar of chickpeas. Drain and wash the amount indicated.
- Once the quinoa is cooked, drain and reserve.
- Place the lamb’s lettuce, arugula, boiled quinoa, washed and drained chickpeas, half orange wedges and pomegranate granites in a bowl.
- You can add peppermint to give it a point of freshness.
Kcal : 403 kcal (with these amounts)
Proteins: 17% of kcal
H hydrates: 69% of kcal
G rasas: 14% of kcal
Despite not being a caloric recipe, it has a high carbohydrate content due to the combination of legumes, vegetables and fruits. Certainly a fun, energetic and satisfying option.
Bean salad with orange vinaigrette a
Ingredientes:
- Red onion – 30 g (piece)
- Arugula – 30 g (small bag)
- Olive oil – 5 g (dessert spoon)
- Cooked white beans – 80 g
- Red pepper – 30 g
- Chives – 5 g
- Cider vinegar – 5 g
- Mustard – 3 g
- Natural orange juice – 15 g
- Parsley – 2 g (pinch)
- Black pepper – 1 g (pinch)
- Table salt – 1 g (pinch)
Elaboration:
- To prepare the vinaigrette, you can use a chopper or finely chop and mix the following ingredients: parsley, chives, orange juice, olive oil, cider vinegar, mustard, salt and pepper.
- In a platter or plate put the rinsed and drained beans, the chopped red onion, the chopped red pepper (you can use it raw or roasted), the arugula and the vinaigrette you have prepared
- Mix well so that all the ingredients are integrated
- Rectify with salt if necessary and serve
Kcal : 202 kcal (with these amounts)
Proteins: 18 % of kcal
H Hydrates: 55 % of kcal
G rasas: 27% of kcal
It is a good option to incorporate vinaigrettes in legume salads. The acid in the vinaigrette provides vitamin C and this will help our body absorb more iron in your legume salads. In the post Iron, oxygen and performance we explain in more detail the effect of vitamin C on iron absorption.
Chickpea, spinach and roasted pumpkin salad
Ingredientes:
- Packaged cooked chickpea – 100 g
- Spinach – 40 g
- Pumpkin – 120 g
- Balsamic vinegar – 5 g (dessert spoon)
- Table salt – 1 g (pinch)
- Olive oil – 5 g (dessert spoon)
Elaboration:
- Preheat the oven to 180 ºC
- Peel and cut the pumpkin into cubes neither too thick nor too small
- With a little olive oil, roast the pumpkin for 30-45 minutes, checking the doneness with a toothpick. It is advisable to leave them a little hard on the outside so that they do not become too soft when mixing them in the salad.
- On the other hand, wash the chickpeas, drain them and put them in a bowl
- Add the spinach
- When the pumpkin is roasted, let it cool and add it to the bowl
- Season with salt and add the balsamic vinegar, mixing everything
Kcal : 221 kcal (with these amounts)
Proteins: 18 % of kcal
H Hydrates: 47 % of kcal
G rasas: 35 % of kcal
Chickpeas are high in lecithin, even higher than soybeans. Lecithin is a type of fat that helps to regulate cholesterol and triglyceride levels in the blood.
Oatmeal, chickpea, sweet potato, corn, edamame and blueberry salad
Ingredientes:
- Canned sweet corn – 30 g
- Packaged cooked chickpea – 50 g
- Red sweet potato – 80 g (1 piece)
- Edamame – 30 g (1 cup)
- Table salt – 1 g (pinch)
- Olive oil – 5 g (tablespoon)
- Blueberry – 15 g (1 handful)
- Oats – 30 g (1 glass)
- Cucumber – 40 g (1 unit)
Elaboration:
- Cook the oats in a pressure cooker for 20 minutes with plenty of water in a 4: 1 ratio
- Cut the sweet potato into small cubes and preheat the oven to 180ºC
- Add a drizzle of oil and bake for about 20-25 minutes depending on the size of the sweet potato
- Bring the edamame to a boil for 3-6 minutes. Go checking it and when it is tender, remove and drain
- Open the jar of chickpeas and drain it with plenty of water
- Clean and cut the cucumbers into small cubes
- Put all the ingredients on the plate and finally add the blueberries and canned corn
- Salt and pepper to taste and serve yourself!
Kcal : 380Kcal (with these amounts) P proteins: 15% of kcal
Hydrates: 62 % of kcal
Fats: 22 % of kcal
The garbanzos, like all legumes, can be interesting to replace after training due to their protein and hydrates content carbon and minerals. If you buy them raw, it is best to soak them for 6-10 hours to improve their digestion. If you buy them packaged, try to remove the foam that arises when you rinse them with water. This is because this foam contains saponin, an antinutrient that negatively influences the absorption of some minerals such as calcium.
If you are looking for online nutritionist , take a look at our services with a sports nutritionist. And if you have never seriously considered why have a sports nutritionist , we invite you to read this post that we have prepared for you.