Salate

Leichte Salatideen für jede Jahrezeit!

Sommersalat mit Couscous und Sojabohnen

Knackig, frisch und leicht soll er sein, mein Sommersalat. Deshalb mische ich normalerweise gerne Früchte in einen pikanten Salat. Diesmal hab ich mir aber etwas anderes ausgedacht. Da wird sogar jeder low-carb Gegner satt, denn in diesen Sommersalat kommt Couscous mit rein und damit der Eiweißpegel ebenfalls nicht zu kurz kommt, auch Sojabohnen.

Couscoussalat mit Sojabohnen2

Beim Dressing habe ich mich für klassisches Honig-Senf Dressing entschieden. Mein Favorit, by the way! Wer lieber zu einer süß-säuerlichen Variante greift, kann zum Beispiel mein Zitronen-Chia Dressing ausprobieren.

Couscoussalat mit Sojabohnen3

ZUTATEN FÜR 2 GROßE SALATSCHÜSSELN

  • 160 g Sojabohnen
  • 120 g Couscous
  • 1/2 Kopfsalat
  • 2 EL Samen und Nüsse (z.b.: Sonnenblumen-, Kürbiskerne, geröstete Mandeln und Cashews etc.)
  • Nach Belieben: Tomaten, Karotten, Gurken, Zucchini, Mais, Paprika

FÜR DAS HONIG-SENF DRESSING

  • 2 EL Honig
  • 2 EL Senf
  • 2 EL Olivenöl
  • 4 EL weißer Essig
  • 4 EL Wasser
  • 2 EL Naturjoghurt, Sauerrahm oder Griechischen Joghurt
  • Salz und Pfeffer

Den Kopfsalat waschen und klein schneiden. Gemüse (je nachdem für welches ihr euch entschieden habt) ebenfalls waschen und klein schneiden.

Die Sojabohnen für ca. 8 Minuten in gesalzenem Kochwasser weich kochen und kalt abschrecken. Couscous nach Packungsanleitung zubereiten und abkühlen lassen.

Für das Dressing, einfach alle Zutaten gut verquirlen.

Den Salat und das geschnittene Gemüse in eine Schüssel geben. Sojabohnen und Couscous untermengen. Anschließend das Dressing dazugeben und alles gut vermengen.

Den Salat in Schüsseln anrichten und mit Nüssen und Samen garnieren. Fertig!

Couscoussalat mit Sojabohnen1

Ihr habt Lust auf mehr von cinnabuon? Dann folgt mir doch!

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Roasted Chickpea Kale Salad

This salad is ready in 15 minutes and perfect for a short lunch break. It tastes super fresh and can be eaten alone as well as a side dish.

INGREDIENTS FOR 4 PORTIONS

  • 1 can chickpeas
  • 1/2 kale
  • 1 1/2 tsp. paprika powder
  • 1 Tbs. olive oil
  • 1 tsp cumin
  • 1/2 tsp. salt, pepper

FOR THE DRESSING:

  • 70 g plain yoghurt
  • 1 Tbs. mustard
  • 2 Tbs. vinegar
  • salt, pepper

Heat olive oil in a pan and roast chickpeas for about 5 minutes. Add paprika powder, cumin, salt and pepper. Let cool while you prepare the kale salad.

Cut kale in stripes and wash carefully. Heat a pan with some water and cook kale for about 5 minutes. Sieve and let cool as well.

To make the dressing mix all ingredients.

Voilá mix kale, chickpeas and dressing and enjoy your 15 minute lunch!

 

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Mexican Burrito Bowl

A warming bowl of juicy meat with fresh vegetables and the perfect spiciness. If thats what you are looking for I got the right recipe for you.

If you are generally used to burritos, beef and vegetables wrapped in a wheat tortilla, don’t be disappointed. This mexican bowl with rice and vegetables is as delicious and glutenfree by the way.

INGREDIENTS FOR 2 SERVINGS:

  • 400 g ground beef
  • 1/2 onion, chopped
  • 1/2 can kidney beans
  • 1/2 can sweet corn
  • 200-240 g rice
  • 2 handful of lettuce, cut
  • 4 Tbs. cheddar, shredded
  • 1 tomato,washed, chopped
  • 1/2 pepper, washed, chopped
  • 1 tbps. salt, pepper, chilli (of each)
  • 1 tbsp. paprika powder
  • 1/2 tbsp. coriander
  • 4 Tbs. tomato salsa
  • 4 Tbs. sour cream
  • 1 garlic clove, chopped or pressed
  • olive oil
  • salt, pepper

Prepare a pan with some olive oil. Roast onions until translucent.

Add beef and cook until it’s done. Next, add kidney beans and sweet corn.

Season with salt, pepper, chilli, paprika powder and coriander. Feel free to add more of the spices for a stronger taste.

Leave the mexican bowl simmer for a few minutes. Add a splash of water so that the meat doesn’t get too dry. In the meantime cook rice for about 10 mins or according to the instructions given on the packaging.

Prepare sour cream dip by mixing sour cream with the garlic clove and adding a pinch of salt and pepper if you want.

When the rice is done, place it in a bowl. Cover with the meat mix and top with some chopped pepper and tomatos as well as the lettuce.

Serve with sour cream dip, tomato salsa and cheddar.

Nutritional information:

732 kcal/3036 KJ

51,25 g proteins

45,68 g carbs

35,96 g fat

Spring Salad with Orange-ginger dressing

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INGREDIENTS FOR 2 SERVINGS:

SALAD:

  • 2 handful corn salad
  • 2 cooked potatoes, medium sized
  • 2 – 3 asparagus
  • cooked beetroot (as much as you want)

DRESSING:

  • 1 pressed orange
  • 1 garlic clove
  • 2 pieces of ginger (2 cm) but you can also use ginger powder
  • 2 tbs olive oil
  • 1 tsp dijon mustard
  • 1 tsp sugar
  • 2 tbs vinegar
  • salt
  • pepper
  • 1 Tbs. sunflower seeds – optional

First of all you need to cook your potatoes about 20 mins until they are done. If you have potatoes left from a previous meal – perfect! Cut the cooled potatoes in cubes and set aside.

Clean the asparagus and cut off about 1 cm of the ends. If you use white asparagus you need to peel off the skin. Cook it for approximately 8 mins in salted water. Add a splash of lemon juice and a tsp of butter into your cooking water for a better taste.

Now wash corn salad.

Cut the cooked beetroot into small pieces. (I purchased cooked beetroot but you can also use raw ones and cook it before you use it for your salad.) Instead of cutting the beetroot in small pieces I used a heart-shaped cutter 🙂

Now you can go on with the dressing. Mix all ingredients together and that’s pretty much it.

Place all ingredients on a plate and top with your tasty dressing.

 

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Avocado honeydew melon salad

INGREDIENTS FOR 2 SERVINGS:

  • 1/2 avocado
  • 1/2 honeydew melon
  • a handful of rocket salad
  • 1 tbs. grated parmesan
  • sunflower seeds
  • mozzarella
  • 10 cocktail tomatoes
  • 1 tbs. olive oil
  • 2 tbs. vinegar
  • salt, pepper

This salad is easy and quickly prepared.

All you have to do is to cut the honeydew melon, avocado and tomatoes into bite-size pieces.

Prepare rocket salade, mozarella, sunflower seeds and all the other ingredients on a plate and garnish it with olive oil, vinegar and spices.