Colorful and Nutritious Brazilian Salad: An Explosion of Healthy Flavors

Forget boring salads! I present to you the Colorful and Nutritious Brazilian Salad, a true festival of colors and flavors in every bite.

Not only is this salad a feast for the eyes, it's also packed with nutritional benefits – rich in fiber, vitamins and antioxidants.

Inspired by the vibrant colors of Brazil and local ingredients, this recipe fits perfectly into a lifestyle healthy and active. Ideal for those seeking energy and vitality, without sacrificing flavor.

Detailed Ingredients Brazilian Salad

• 1 cup tricolor quinoa (cooked)
  • Replacement: Brown rice
• 1/2 cup cooked black-eyed peas
  • Replacement: Chickpea
• 1 medium grated carrot
• 1/2 cup sliced red cabbage
• 1 ripe mango, diced
  • Replacement: Pineapple
• 1/4 cup crushed Brazil nuts
• 1/4 cup chopped fresh parsley
• Sauce:
  • Juice of 1 lemon
  • 2 tablespoons extra virgin olive oil
  • 1 teaspoon honey
  • Salt and pepper to taste

Detailed Preparation Method

1. Preparation of Ingredients: Start by cooking the tricolor quinoa according to the package instructions. Set aside. Cook the black-eyed peas until tender, according to your preference. Drain and set aside.
2. Assembly: In a large bowl, combine the cooked quinoa, black-eyed peas, carrots, red cabbage, mango, and parsley. Mix gently to combine.
3. Sauce Preparation: In a small bowl, whisk together the lemon juice, olive oil, honey, salt and pepper, adjusting seasoning as needed.
4. Final Combination: Pour the dressing over the salad, stir well to incorporate the dressing into all the ingredients. Finish with the crushed Brazil nuts.
5. Presentation: Serve the salad in a bowl or shallow plate, garnishing with a few parsley leaves on top for an extra touch of freshness.

Extra Information

• Nutritional Value (per serving): Approximately 250 calories, 8g of proteins, 12g of healthy fats, 30g of carbohydrates.
• Side dishes: It can be served with natural fruit juice or wholemeal bread.
• Occasion: Ideal for a light and healthy lunch, perfect for pre-workout.
• Estimated Cost: R$ 20.00, economically accessible.
• Preparation Time: 30 minutes in total.
• Difficulty Level: Easy, accessible for beginners in the kitchen.
• Useful Tips: Try adding chia seeds to increase the fiber content. Customize the recipe with your favorite vegetables or seasonal vegetables.

History

This recipe was born on a sunny walk to the central market in Belo Horizonte, where I was inspired by the richness and diversity of the ingredients available.

Enchanted by the colors of fruits and vegetables, I thought of creating a recipe that captured the vibrant essence of Brazilian culture in a single bowl.

Each ingredient in this salad has a special connection to our land: quinoa represents the nutritious grains of South America, while mango adds the sweet, tropical touch that is characteristic of our country.

This salad tells a story of colors, flavors and the joy of living in a healthy and tasty way.