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Vegetable salad recipes: vitamin complex. Video
Vegetable salads are healthy and tasty. They are low in calories and high in vitamins and minerals. Fans of healthy eating know that vegetable salads can be very different, seasoned with butter and yogurt, soy sauce and exotic dressings, with nuts and crispy fresh herbs. The best of them are aromatic, bright and mouth-watering.
Carrot vegetable salad recipe
Carrots are one of the most popular vegetables. It contains beta-carotene, which is good for eyesight, vital vitamins B, C, E and K, and fiber that improves digestion. In order to prepare a Thai-style carrot, vitamin salad, you will need: – 2 large carrots; – 1 head of iceberg lettuce; – ½ small white cabbage; – 12 basil leaves; – a handful of coriander leaves; – a handful of mint leaves; – 1 tablespoon of soy sauce; – 1 chili pepper; – 1 teaspoon of sugar; – ¼ cup of roasted peanuts; – salt.
For chili peppers, cut off the stalk and carefully remove the seeds. Chop the pulp. In a small bowl, combine the sugar, soy sauce, and chili. Chop the white cabbage into narrow strips, also cut the iceberg lettuce. Wash and grate the carrots. In a wide bowl, combine cabbage, lettuce, carrots, season with sauce, stir and sprinkle with nuts.
Lemon Dressing Beet Salad Recipe
Beets are a unique product that facilitates digestion, they contain only 40 calories per 100 grams and at the same time there are many useful minerals, one of which is iron. For a salad of beets, take: – 600 g of boiled peeled beets; – 1 lemon; – 400 g of spinach; – ¼ cups of large canned pitted olives; – ½ red salad onions; – 4-6 cherry tomatoes; – 2 tablespoons of finely chopped parsley; – 2 tablespoons of chopped cilantro; – 1 tablespoon fresh mint, chopped; – ½ teaspoon ground coriander; – 4 tablespoons of olive oil; – salt and pepper.
Cut the boiled peeled beets into six slices. Remove the zest from the lemon and squeeze the juice. In a small bowl, combine olive oil, lemon zest, lemon juice, herbs and season with salt and pepper.
To squeeze as much juice out of the lemon as possible, put it in the microwave for a few minutes. If you don’t have a microwave, roll the lemon over your work surface, pressing firmly with the back of your hand.
Rinse the spinach and dry thoroughly. Cut the onion into thin half rings. Cut the tomatoes into 6-8 slices. In a salad bowl, combine the beets, tomatoes, onions and olives, add the dressing and toss.
Vegetable salad with potatoes
Take: – 1 kilogram of potatoes; – 500 g of carrots; – 500 g of parsnip root; – ½ glass of sour cream; – 1 ½ cups sour cream 15% fat; – 1 clove of garlic; – 1 large handful of parsley; – ½ tablespoon of apple cider vinegar; – salt and pepper.
Wash and peel the root vegetables, cut them into equal cubes. Place the potatoes in a saucepan, cover with water and cook for about 15 minutes, season with salt. Add carrots and parsnips and cook for another 7-10 minutes. Check doneness with a sharp knife.
While the vegetables are cooking, prepare the sauce by mixing yogurt, sour cream, peeled and minced garlic, chopped parsley, and vinegar in a bowl. Season with salt and pepper. Drain the root vegetables, put the pot on fire for a minute to evaporate the remaining liquid. Let the vegetables cool slightly, place in a salad bowl and mix with the dressing.
For this flavorful variation of the famous Waldorf salad, you will need: – 5 cups of fresh broccoli (inflorescences only); – 120 grams of cheddar cheese; – 1 head of onion red lettuce; 1/4 cup unsalted toasted almonds 2/3 cup low fat plain Greek yogurt – 1 tablespoon of granulated sugar; 1/2 teaspoon apple cider vinegar – 1/8 teaspoon of salt; – 1 cup fresh strawberries.
Rinse the strawberries, dry, peel and cut into halves, place in a bowl and add broccoli inflorescences to the strawberries. Cut the cheddar cheese into 1-1,5 centimeter cubes, peel and chop the onion into thin half rings. Add the onion and cheese to the salad bowl. In a small bowl, whisk together yogurt with granulated sugar and apple cider vinegar, whisk into smooth sauce, and season with salad. Chop the almonds and sprinkle them on the finished dish.
Warm salads are great for light meals during the cold season. To prepare such a salad of cauliflower, widely known for its beneficial properties, you will need: – 5 tablespoons of olive oil; – 6 cups of cauliflower inflorescences; – 1/4 glass of water; 1 1/2 teaspoons dried basil – 1 teaspoon dried oregano; – 1 teaspoon of salt: – 2 cloves of minced garlic; – 2 tablespoons of fresh lemon juice; – 2 tablespoons of plain thick yogurt; – 1/2 small red salad onion; 1/3 cup chopped fresh parsley 1/2 cup canned olives
Warm salads are often made with chicken liver, which is quickly fried and added to the dish. Chicken liver is a dietary product rich in iron and vitamins
Heat 2 tablespoons of oil in a large skillet over medium-high heat. Add cauliflower and sauté the buds until lightly browned. Choose inflorescences that are the same size so they are ready at the same time. Pour in 1/4 cup water, cover the skillet with a lid, reduce heat, and simmer the cabbage until soft.
Whisk the dried herbs, chopped garlic, salt, lemon juice and remaining vegetable oil in a small bowl while the flowers are cooking. Cut the olives into rings, peel the onions and chop them into half rings. Put the finished cabbage in a salad bowl, add onions and olives, pour in the dressing, stir and serve the salad to the table, sprinkling with fresh herbs.