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Light vegetable salads: simple recipes. Video
Vegetable salads are an integral part of a woman’s diet. This is not only a dietary dish that helps keep yourself in shape, but also a whole vitamin cocktail for the body. You can make tasty light salads from fresh, boiled, baked or canned vegetables, seasoning them with a simple sauce made from equally healthy products.
Hearty vegetable salad with yoghurt dressing
Ingredients: – 0,5 head of iceberg lettuce – 1 red bell pepper – 250 cherry tomatoes – 5-6 green onion feathers;
– 350 g red beans; – 350 g frozen corn kernels; – salt.
For dressing: – 1 glass of natural yogurt; – 30 g of cilantro; – 1 tbsp. wine vinegar; – 2 tbsp. lemon juice; – 2 tbsp. olive oil; – 1 clove of garlic; – a pinch of salt.
Beans are actually a unique product for dietary nutrition, because they are very nutritious, rich in potassium and phosphorus. However, to get the best taste and benefits, it must be cooked properly so as not to hinder the work of the digestive tract.
Cook red beans. To do this, you can use two methods with different stages of preparation. In the first case, soak the beans for 6-8 hours in plain water, but no more, otherwise they will turn sour. Then drain the water and pour in a new one, put the dishes on the fire. Method two: Boil dry beans for 3 minutes and, after removing the pan from heat, leave it to “rise” for an hour. Cook the beans for an hour over medium heat, without interfering, periodically adding cold water. If there is no time at all, take a can of canned beans and drain the liquid.
In a large bowl, cut the Iceberg lettuce and pepper into large cubes, toss in the cherry halves and finely chopped green onions. Add boiled or canned beans and thawed corn to the resulting assortment, salt to taste and stir. Prepare the sauce, for which combine yogurt with finely chopped cilantro in a separate bowl, pour in vinegar, lemon juice and olive oil, crush a clove of garlic and throw in a pinch of salt. Pour the vegetables with a homogeneous mixture and mix the salad. The sauce will be even more tender and fluffy if you beat it in a blender. Instead of yogurt, you can take low-fat sour cream or yogurt.
Light vitamin salad with bitterness
Ingredients: – 200 g of red cabbage; – 2 tomatoes; – 2 cucumbers; – 1 small radish; – 20 g of green onions; – 20 g of greens (parsley, dill, cilantro); – 2 tablespoons. olive oil; – 1 tbsp. soy sauce without additives; – 1 tsp. mustard seeds; – salt.
Mustard beans are a wonderful ingredient for a light meal, because it improves the breakdown of fats, stimulates blood circulation and kills harmful microbes in the stomach and intestines.
Chop cucumbers, tomatoes and radishes into thin semicircles, chop cabbage, chop onions and herbs. Combine soy sauce, mustard seeds and olive oil, season with vegetables and salt to taste. The recipe for this light salad is not only dietary, but also lean. It is especially good in late spring as part of a restorative diet for the body weakened after the cold weather and bringing the figure back to normal for the swimming season without unnecessary stress.
Ingredients: – 200 g pumpkin; – 300 g of Chinese cabbage; – 100 g of radish; – 50 g of green onions; – 50 g of dill; – 3 tbsp. sesame or olive oil; – salt.
Sesame oil is rich in iron, copper, magnesium, zinc, calcium, as well as vitamins B6 and E necessary for the female body. Its frequent use contributes to the normalization of the nervous system and an increase in overall tone.
Remove the peel from the pumpkin and grate on a coarse grater. Cut the cabbage into cubes and mix with the pumpkin, add thinly sliced radishes and finely chopped greens. Season the vegetables with salt to taste and top with sesame oil or olive oil. This salad can be made not only in summer but also in winter. If desired, you can add a pinch of chili or a spoonful of adjika to it to speed up your metabolism.
Light baked vegetable salad
Ingredients: – 4 medium eggplants; – 4 tomatoes; – 2 red bell peppers; – 20 g each cilantro and dill; – 2 tsp. lemon juice; – 100 ml of vegetable oil; – 4 cloves of garlic; – salt; – ground black pepper.
Vegetables for this salad can be cooked both at home in the oven and outdoors, using the barbecue. In any case, it will turn out to be very tasty and satisfying, despite the low-calorie components. Spread eggplants, tomatoes and peppers on a wire rack or skewer. Bake them for about 20 minutes at 200 degrees. The vegetables should be soft. The degree of readiness can be determined by piercing them with a toothpick or wooden skewer. It should easily enter the pulp.
When the vegetables have cooled slightly, peel them and seeds and chop coarsely. Toss them in a large bowl of chopped herbs, salt and toss in a pinch of ground black pepper. Make a dressing separately: combine vegetable oil with lemon juice, squeeze the garlic into it and pour the mixture of baked vegetables with this mixture. This generally unassuming dish can become a real highlight of both a festive table and an ordinary family dinner and a good addition to lean meat, tender poultry or game.