“Grain Salad with Mango and Nuts: Nutrition and Flavor”

Dive into an explosion of flavors and textures with our exclusive Grain Salad with Mango and Nuts recipe.

This dish is not only delicious, but it also carries an arsenal of nutritional benefits.

Rich in fiber, proteins and vitamins, it is perfect for those looking for a food balanced and healthy.

The combination of fresh and tropical ingredients makes this recipe an excellent choice for hot days, as well as ensuring energy and vitality.

Whether at the beach or for a lighter dinner, this salad is perfect for any occasion.

Detailed Ingredients: Grain Salad

• 1 cup (tea) of cooked quinoa
• 1/2 cup (tea) of cooked barley
• 1 cup (tea) of cooked chickpeas
• 1 ripe mango, cut into cubes
• 1/2 cup (tea) of chopped Brazil nuts (or cashew nuts)
• 1/4 cup (tea) of extra virgin olive oil
• Juice of 1 lemon
• Lemon zest to taste
• 1 tablespoon molasses (or honey, for non-vegans)
• Salt and black pepper to taste
• 1/2 cup (tea) of arugula
• 1/2 cup (tea) of chopped American lettuce

Substitutions: Quinoa can be substituted for amaranth and mango for pineapple.

Detailed Preparation Method: Grain Salad

1. Cook the Grains: In a saucepan, cook the quinoa and barley separately, according to the package instructions. Cool and set aside.

2. Prepare the Chickpeas: While the beans are cooking, prepare the chickpeas. If you choose canned chickpeas, rinse them well under running water.

3. Mix the Ingredients: In a large bowl, combine the quinoa, barley, and chickpeas. Add the diced mango and cashews.

4. Prepare the Sauce: In a smaller bowl, combine the olive oil, lemon juice, lemon zest, and molasses. Season with salt and pepper to taste. Stir well until emulsified.

5. Finish the Salad: Drizzle the dressing over the grain mixture and stir gently. Add the greens and toss gently.

6. Presentation: Arrange the salad on a serving platter and, if desired, sprinkle a few more nuts on top to decorate.

Extra Information:

• Nutritional Value: Approximately 350 calories per serving; rich in fiber, protein and healthy fats.
• Side dishes: It goes well with natural juices or fresh lemonade.
• Occasion: Ideal for light lunches, post-workout meals or as a sophisticated starter at dinner.
• Estimated Cost: R$30.00 (value in reais, Brazil)
• Preparation Time: 40 minutes in total.
• Difficulty Level: Easy, ideal for beginner cooks.
• Useful Tips: For an extra touch of flavor, add chopped mint. Substitute honey for molasses to vary the taste.

History

The inspiration for creating this salad came after a visit to an organic market on a summer morning.

Fresh tropical fruits and nuts were in abundance, and the explosion of colors on the stalls reminded me of the beaches of northeastern Brazil.

Since then, the idea has been to combine healthy ingredients with a regional touch, providing an experience that mixes the refreshing taste of mango with the crunchiness of chestnuts, resulting in a recipe that not only celebrates the beauty of natural foods, but also offers health and pleasure to those who try it.