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sâmbătă, 8 septembrie 2018

Salata vegana de quinoa cu avocado si baby spanac

Quinoa reprezinta una dintre putine surse de "proteina completa", continand toti cei 20 de aminoacizi sau "caramizile" care alcatuiesc proteinele si care ajuta la buna functionare a oragismului. 9 dintre acesti aminoacizi nu pot fi produsi de catre organism, fiind denumiti aminoacizi esentiali, Acestia de regasesc doar in alimentele pe care le consumam, iar unul dintre acestea este quinoa. Pentru ca o proteina sa fie completa trebuie sa contina toti cei 9 aminoacizi esentiali.

Avocado-ul este o sursa excelenta de grasimi monosaturate sanatoase, potasiu, antioxidanti si fibre. Printre alte beneficii ale avocado-ului asupra organismului se numara si intarirea sistemului imunitar si nervos, protejarea impotriva bolilor de inima, iar continutul de luteina ajuta la sanatatea ochilor.

Frunzele de spanac sunt foarte bogate in clorofila, acid folic, vitaminele  B1, B2, B6, B9, PP, C, E si K, beta-caroten, protide, lipide, glucide, mucilagii, luteina, fier, precum si o substanta specifica numita spinacina.

Astfel, aceasta salata de quinoa cu avocado si spanac, ii aduce organismului cea mai mare parte din nutrintii de care are nevoie, intr-o singura portie. Se prepara rapid si usor, fiind o idee excelenta atat pentru pranz sau cina.

Salata vegana de quinoa cu avocado si baby spanac
Sursa foto: Thegardengrazer.com

INGREDIENTE:
  • 200 g de quinoa
  • 2 bucati de avocado medii, bine coapte
  • 85 g de baby spanac
  • 220 g de rosii cherry
  • 2 cepe verzi
  • 1-2 catei de usturoi
  • 2 linguri de otet din vin rosu / otet balsamic / otet de visine
  • putina sare si piper


MOD DE PREPARARE:
  1. Pune la fiert quinoa, urmand instructiunile de pe ambalaj sau la 200 g de quinoa trebuie sa adaugi o cantitate dubla de apa, adica 400 ml. Mai poti adauga si putina sare si ulei de masline.

  2. Intr-un bol pune spanacul, apoi adauga usturoiul tocat marunt, ceapa verde taiata rondele si avocadoul si rosile cherry taiate cubulete.

  3. Adauga si quinoa dupa ce a fiert si amesteca ingredientele.

  4. Condimenteaza cu sare, piper si otet.

  5. Serveste imediat sau pastreaza la frigider maxim o zi.



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