Nutrición y Cocina

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Recipe

Vegetable salad

Name: Vegetable salad
Prep time: 30 min
Cook time: 30 min
Yield: 6
Cuisine: Mediterránea
Ingredients: 400 grams bean; 250 grams green pea; 200 grams basmati rice, optional; 3 pickles, bittersweet; 1 red pepper; 1/2 onions; 3 cans tuna; 2 tablespoons buds, soy; 1 teaspoon mustard; 3 tablespoons vinegar; 6 tablespoons olive oil

30 mins

Low

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Nutrición y Cocina

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While it is true that in summer you do not want too much a traditional stew or a stew of legumes, beans are an ideal food to make a variety of salads and cold dishes, which give us freshness on hot days, such as this salad of legumes . Legumes are a very interesting and nutritious food, which gives us a good amount of complex proteins and carbohydrates, as well as fiber, minerals and vitamins. The simplicity of these recipes means that they can be used as a first course without requiring just preparation, ideal for a day that we have little time to cook, as well as to take in a tupperware to the workplace or school.

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Ingredients

6 portions

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400 grams bean
250 grams green pea
200 grams basmati rice, optional
3 pickles, bittersweet
1 red pepper
1/2 onions
3 cans tuna
2 tablespoons buds, soy
1 teaspoon mustard
3 tablespoons vinegar
6 tablespoons olive oil

Preparation

Chop the onion, sweet and sour cucumbers and red pepper in small pieces and place in a bowl with the tuna in its juice.

Place the beans, the peas in a colander and wash well with water. Once clean, add to the bowl.

To make the vinaigrette, mix the mustard with a little salt and the vinegar. Finally add extra virgin olive oil by beating the mixture with a rod (until a thick mixture is reached).

Put the vinaigrette in the bowl with all the other foods and mix the salad with legumes. Store in the refrigerator until lunchtime.

Optional: Cook the basmati rice (20min) steamed and let cool and then add to the salad.