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Three Health recipes with vegetables

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Three Health recipes with vegetables

The three snack recipes with vegetables published in this entry are added to the article on legumes, in which the therapeutic effects of consumption are collected and is focused on lentils, beans and chickpeas.

Lentils with quail recipe

4 person



Lentils are rich in iron, being very indicated in anemic. The quail is a very healthy poultry. This dish can be eaten as a single dish.












Ingredients

• 300 gr. lentil


• 4 quail


• 1 green pepper


• 1 red pepper


• 1 leek


• 1 onion


• 2 cloves garlic


• Water


• Olive oil


• Salt


• Black pepper


• Thyme

Elaboration

• Salt and pepper quail, you mójalas with a little oil and place them on a baking tray. Bake at 220 for 15 minutes. When they are hot, the oven and keep 'in its residual heat off.


• Chop the onion, leek, green pepper and add it to the pot along with the lentils. Enter the whole red pepper to cooked. Cover with water, season and cover for 7-10 minutes until it starts off steam.


• Saca red pepper pot when cooked and lamínalo into thin strips brown them in a pan along with 2 cloves minced garlic. Pour this rehashed to the pot and mix well.


• Lentils served on a plate and a roasted quail stands up. Garnish the plate with a sprig of parsley.

Recipe beans with rice

Pinto beans are rich in potassium and antioxidants, making it an ideal food for hypertensive and cardiac patients. This dish can be eaten as a single dish because the combination of vegetables with rice gives it a high-quality protein.










Ingredients

• Beans, 2 handfuls per person


• Brown rice, a handful per person


• Water


• 1 clove garlic


• 1 bay leaf


• Olive oil

Elaboration

• Measure 2 handfuls per person pinto beans and place in a bowl with water to soak overnight.


• Place the beans in a pressure cooker covered with water, a little oil and a bay leaf. Close the pot and set it to high heat (you can see the line of the piston of the pot); when it boils reduce the heat and simmer 20 minutes over low and low heat.


• Saute the garlic in a pan and add to the pot when the beans are cooked.


• Add a handful of brown rice per person to the pot and cook over medium-low heat for 15-20 minutes until the rice is ready.

Chickpea salad recipe with tuna and vegetables

4 people









Ingredients

• 300g cooked chickpeas


• 3 tomatoes


• 1 red pepper


• 1 carrot


• 125 grams of canned tuna


• 2 hard boiled eggs


• Half an onion


• 1 clove garlic


• Oil and vinegar


• Salt and bay leaf

Elaboration

• Drain and wash the pot boiled chickpeas and enter into a salad bowl. Chop 3 tomatoes, red pepper and onion into small cubes and sliced carrot cut it; Add it all together to the salad bowl. Remove the tuna from the can and escurres, it desmigas and add to the salad bowl.


• 2 eggs cooked for 10 minutes until hard. The pelas, short small pieces and add to the salad bowl.


• ALINA salad with a dash of olive oil, vinegar and salt.


• It can be eaten as a single dish.

Which of these recipes do you want more?

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