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“Tabulé” de quinua
El sabor refrescante del limón y de las hierbas
combina deliciosamente con el sabor a nuez de la
quinua.
Rinde 6 tazas
4 tazas (700 g) de quinua
½ taza llena (50 g) de hojas de perejil,
picadas
½ taza llena (50 g) de hojas de menta,
picadas
2 tazas (300 g) de tomates de pera,
partidas a la mitad
taza (200 g) de cubitos de pepino
1½ cucharadita de sal kosher
½ cucharadita de pimienta negra recién
molida
3 cucharadas de jugo de limón fresco
4 cucharadas de aceite de oliva virgen
extra
*Ver la guía de cocción al vapor en la página 10.
1. Colocar la quinua, el perejil, la menta, los
tomates, el pepino, la sal, la pimienta, el jugo
de limón y el aceite de oliva en un tazón grande;
revolver para mezclar.
2. Probar y ajustar la san al gusto.
Información nutricional por porción
(basada en 12 porciones):
Calorías 132 (39% de grasa) • Carbohidratos 18g
• Proteínas 4g • Colesterol 0mg • Grasa 6g
• Grasa saturada 1g • Sodio 304mg • Calcio 24mg
• Fibra 2g
Ensalada de frijoles
blancos
Rinde aproximadamente 3 tazas
2 tazas (400 g) de frijoles blancos al
vapor*
1 cebolla roja pequeña, finamente picada
½ pimiento dulce rojo mediano, finamente
picado
½ taza (30 g) de hojas de perejil fresco,
picadas
1 cucharada de aceite de oliva virgen
extra
2 cucharaditas de jugo de limón fresco
½ cucharadita de sal kosher
1 pizca de pimienta negra recién molida
1–2 pizcas de hojuelas de pimiento rojo
(opcional)
2 cucharadas de queso de cabra
desmenuzado
*Ver
la guía de cocción al vapor
en la página 10.
1. Colocar todos los ingredientes, excepto el queso,
en un tazón mediano. Revolver para mezclar.
Esparcir el queso de cabra encima y revolver
suavemente para mezclar.
2. Probar y ajustar la san al gusto.
Información nutricional por porción de ½ taza (120 ml):
Calorías 117 (11% de grasa) • Carbohidratos 17g
• Azúcar 1g • Proteínas 7g • Grasa 3 g
• Grasa saturada 1g • Colesterol 1mg • Sodio 206mg
• Calcio 15mg • Fibra 4g
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