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  • Salads around the world

    Date: 2017-02-22, Category: Idealdiet

    Rainbow on your plate! Salads are fresh, healthy , delicious and are as close to nature as our food can get. Packed with fresh, fibrous and nutritious ingredients like raw fruits, sprouts and veggies.

    Salads get a bad rap sometimes, because for many it seems to be a diet food. We often relate salads to weight watchers, patients etc. But you know, Salads can be as tasty as can be, thanks to the perfect blend of flavours, textures and aroma!!

    But salads can be more creative than iceberg lettuce and a few croutons. Cooks and chefs have invented plenty of full-flavored dishes that show us how fresh and delicious salads can be. Salads are perfect for any time of day and occasion - Watermelon, Feta and Mint for a refreshing breakfast, meat, fish and vegetable-based mains for a complete meal plus recipes for starters and side salads where salad plays a supporting role.

    So here are few handpicked salads around the world, which you can make it at your home! 

    ISRAELI SALAD

    One of the most famous Middle Eastern falafel-stand add-on can be served as a side dish or in sandwiches. It is one of the most popular dish in Israel. The salad is made by chopping up vegetables into tiny pieces.

    Ingredients:

    1 cup finely diced cucumber

    ½ cup diced tomatoes

    ½ cup chopped green onion

    ½ cup chopped  red bell pepper

    4-5 garlic cloves chopped

    ½ cup chopped parsley

    ½ cup minced fresh mint leaves

    2 tbsp olive oil / 2 tbsp lemon juice

    Salt and pepper to taste

    Directions: Toss the cucumber, tomatoes, onions, bell pepper, garlic, parsley and mint together in a bowl. Drizzle the olive oil and lemon juice over the salad and toss to coat. Season with salt and pepper to serve according to your taste

    Nutritional Value per serve:

    Calories 271 Kcals
    Carbs 18.4
    Protein 3.7
    Fat 22.3
    Fibre 3.6
       

    Mexican Black Bean Salad

    This versatile salad can be served on its own, or cooked for tostadas. It's made with a simple mix of peaches, avocados, black beans, tomatoes and onions. It's light and flavorful, perfect for the warm summer days ahead.

    Ingredients:

    ½ cup Fresh peaches finely chopped (optional)

    ½ cup red bell peppers, finely chopped

    ¼ red onion, finely diced

    1 jalapeno pepper, seeded and diced

    1 cup cooked black beans

    ¼ cup finely chopped fresh cilantro

    ½ cup avocado- peeled, pitted and chopped

    2 tbsp lime juice

    2 tbsp olive oil

    ½ tspn ground cumin

    Sea salt to taste

    Direction:

    Mix peaches, red bell pepper, onion and jalapeno pepper together in a bowl; gently fold in black beans and cilantro. Season with cumin and sea salt. Fold in avocado and drizzle salad with lime juice and olive oil. Let stand for 5 to 10 mins before serving.

    Nutritional Value per serve:

    Calories 271 Kcals
    Carbs 29.1
    Protein 8.3
    Fat 10.2
    Fibre 12

     

    Gado-gado

    Gado-gado literally means "mix-mix." It's an Indonesian dish made with a variety of ingredients including cabbage, carrots, sprots and hard-boiled eggs, all of which are completely coated in peanut sauce dressing. It's widely served at Indonesian restaurants around the world.

    Ingredients:

    ¼ cup chopper almonds

    ½ cabbage, shredded

    ½ carrots, shredded

    ½ cup red bell pepper, thin sliced

    2 hard boiled eggs

    ½ cup sprouts

    ½ cup red onion, chopped

    For the dressing:

    2 tbsp peanut butter, slightly melted

    2 tbsp maple syrup

    2 tbsp tamari ( you can use soy sauce as well)

    1 tbsp garted fresh ginger

    1 tsp sesame oil

    1 tsp red pepper flakes

    1 cup crispy chow mein noodles

    Salt to taste

     

    Directions: Roast the almonds and crush them roughly. In a bowl, combine cabbage, sprouts, red bell pepper and red onion.

    For the dressing, whisk olive oil, vinegar, peanut butter, maple syrup, tamari or soy sauce, ginger, sesame oil, red pepper flakes and salt together in a bowl until smooth; pour over cabbage mixture and toss to coat. Refrigerate salad until chilled and flavors blend, about 1 hour or so.

    Serve with roasted and crushed almonds and hard boiled eggs.

    Nutritional Value per serve:

    Calories 114 Kcals
    Carbs 13.2
    Protein 3.4
    Fat 1.4
    Fibre 3.8

     

    Tabbouleh

    This Israeli dish is so beloved that it has made its way around the globe. It's popular in the United States and has even become common in the Dominican Republic, where it's known as "tipile."

    The largest recorded dish of tabbouleh, as recorded in the Guinness Book of World Records, weighed 9,532 pounds. It was created in 2009 by an elementary school in northern Israel.

    Ingredients:

    ½ cup fine bulgur wheat

    1 cup ripe tomatoes finely chopped

    ½ cup onion, minced

    ½ cup mint leaves chopped

    ½ cup fresh Italian parsley minced

    ½ cup green onion minced

    2 tbsp tomato paste

    2 tbsp olive oil

    2 tbsp lemon juice

    Cayenne pepper (optional) to taste

    Salt and ground pepper to taste

    Directions: Wash and rinse bulgur until runoff water becomes clear. Place prepared bulgur in a large bowl. Add tomatoes to bowl; stir to combine. Allow mixture to sit until bulgur absorbs tomato juice and expands, 30 mins to 1 hour.

    Add onion, parsley, mint and green onions to bowl. Stir to combine.

    Mix together tomato paste, vegetable oil, and lemon juice in a bowl, stirring until thoroughly combined. Add dressing to salad; mix to coat. Season with salt, ground black pepper and cayenne pepper to taste. 

    Nutritional Value per serve:

    Calories 129 Kcals
    Carbs 19
    Protein 4
    Fat 14.3
    Fibre 5.2

     

    INDIAN SPICED CHICKPEA SALAD WITH YOGURT 

    Ingredients

    1 cup dried chickpeas (soaked and pressure-cooked, or use 2 cans chickpeas, rinsed well and drained)

    2 tablespoons olive oil

    1 teaspoon mustard seeds

    1 teaspoon cumin seed

    1 teaspoon fennel seeds

    1/4 teaspoons pepper powder

    3/4 cups plain yogurt (I used my favorite fat free Greek yogurt)

    1 1/2 tablespoons fresh lemon juice

    2 scallions (green onions thinly sliced)

    1/2 cups chopped fresh coriander

    1/2 cups chopped fresh mint

    salt

    Directions: If using dried chickpeas, soak overnight or for at least 6 hours. Drain and put in pressure cooker and cook until chickpeas are softened, about 12 minutes, then release pressure and drain well. Measure out cumin seeds, fennel seeds, and red pepper flakes and combine, crushing slightly with mortar and pestle.

    After chickpeas are well-drained, heat oil in large heavy frying pan until shimmering. Add mustard seeds, cumin seed/fennel seed/red pepper mixture and cook, stirring for 30 seconds. Turn off heat and let chickpeas cool about 15 minutes.

    While chickpeas cool, and finely chop mint and cilantro. Stir together yogurt and lemon juice in a medium-sized glass or plastic mixing bowl. When chickpeas are cooled nearly to room temperature, add them to yogurt mixture and stir to combine. Then gently fold in chopped mint, and chopped cilantro. Season with salt, then let sit at least 15 minutes for flavors to combine. Serve salad at room temperature.

    Nutritional Value per serve:

    Calories 190 Kcals
    Carbs 23
    Protein 8
    Fat 8
    Fibre 6

     

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