5 light and nutritious salads to start the week off right

Salads are often the favorite options during diets. Rich in essential vitamins and nutrients for the body, they are also practical and tasty. This is because the combination of different types of ingredients has provided new flavors, breaking the concept that salads are generally bland. Next, check out 5 recipes for healthy and light salads to spice up your lunch.

Chickpea salad with cucumber and tomato

Ingredients

• 1 cup of tea chickpea
• 1 cup chopped cherry tomatoes
• 1/2 cup chopped cucumber tea
• 1/4 cup sliced ​​red onion
• 1 lemon juice
• Salt, oil, vinegar and chopped coriander to taste
• Water for cooking and soaking

Method of preparation

In a container, place the chickpeas, cover with water, add the vinegar and soak for 8 hours, changing the water halfway through. Afterwards, drain the water, transfer the grains to a pressure cooker, cover with water and lead to medium heat for 25 minutes. Turn off the fire, wait for the pressure to release, open the pan and let the grains cool. Then, in a container, place the chickpeas, tomatoes, cucumbers, onions and stir well. Season with salt, olive oil and lemon juice. Sprinkle with cilantro and serve immediately.

Cabbage Salad with Broccoli

Ingredients

• 1/2 red cabbage washed and chopped
• 100 g cubed fresh cheese
• 1 peeled and grated carrot
• 1/2 broccoli washed out
• 1 clove of garlic, peeled and crushed
• Salt, olive oil and ground black pepper to taste
• water for cooking

Method of preparation

In a pan, place the broccoli florets, cover with water, add salt and cook over medium heat for 5 minutes. After, turn off the fire, drain the water, wait to cool down and slice the broccoli. In a pan, put the olive oil and lead to medium fire to warm up. Add the garlic and brown. Add the broccoli florets and lightly brown. Turn off the fire and wait to cool down. In a container, place the cabbage, carrots, broccoli florets, fresh cheese and stir well. Season with salt, olive oil and black pepper and serve immediately.

Beet Salad with Orange

Ingredients

• 4 beets washed, peeled and cut in half
• 1 orange, peeled and cut into segments
• 1/2 red onion, peeled and sliced
• 1/2 tablespoon olive oil
• 6 mint leaves
• Salt and ground black pepper to taste
• Cold water for soaking

Method of preparation

In a baking dish, place the beets, cover with aluminum foil and bake in a preheated oven at 200ºC for 40 minutes. Turn off the heat, wait to cool down, cut the beets into cubes and set aside. In a bowl, place the onion, cover with ice water and soak for 10 minutes. Afterwards, drain the water, transfer the onion to a container, add the beetroot, the orange segments, the mint leaves and mix well. Season with olive oil, salt and pepper and serve immediately.

Lettuce salad with chicken

Ingredients

Chicken

• two chicken breasts skinless, boneless and cut into fillets
• 2 garlic cloves, peeled and minced
• Juice of 1/2 lemon
• 1 tablespoon sweet paprika
• Salt and black pepper to taste
• olive oil for grilling

Salad

• 1 bunch of washed lettuce
• 3 cherry tomatoes cut in half
• 1 red onion peeled and sliced
• Salt, ground black pepper and olive oil to taste

Method of preparation

Chicken

In a container, place the chicken, garlic, lemon juice, paprika, salt, black pepper and mix well. Cover with plastic film and let it rest for 2 hours. After, in a pan, put the olive oil and lead to medium fire to warm up. Add the chicken fillets and grill both sides. Turn off the fire, wait to cool down and cut into cubes. Reserve.

Salad

In a container, place the lettuce leaves, the tomatoes, the onion and mix well. Season with salt, black pepper and olive oil. Add the chicken and stir to incorporate with the other ingredients. Serve immediately.

Arugula Salad With Mango

Ingredients

• 2 tablespoons of olive oil
• 2 tablespoons of lemon juice
• 1 teaspoon of honey
• 1 mango
• Salt and ground black pepper to taste
• 1 bunch of arugula

Method of preparation

In a container, place the leaves of arugula and season with olive oil, salt, lemon juice and black pepper. Let rest for 5 minutes. Afterwards, wash the mango under running water, peel and cut into cubes. Add the mango to the arugula leaves, add the honey and mix well. Serve immediately.