With temperatures rising, he also wants the desire to avoid the heat of the kitchen. Calling the oven or stove seems, for many, a task to be delayed. In the hottest days, especially lunch, the search for cold, fast and do not compromise the nutritional value grows. Thinking about it, the US website Eating Well has shared a simple and fresh suggestion: a cold chick-based, vegetables and feta cheese, which can be prepared in minutes and taken to the beach.
According to the Portuguese Institute of Sea and atmosphere, the districts of Évora, Faro, Setúbal, Lisbon, Beja and Portalegre will be under yellow warning due to the persistence of hot weather, especially during the weekend. In scenarios like this, light dishes, rich in fiber and easy to assemble become especially useful.
A complete salad without resorting to the stove
This Eating Well dish proposal brings together simple but balanced ingredients. The chickpeas, already cooked, serves as a protein base and binds to the fresh flavor of the cherry, cucumber and avocado tomatoes. Feta cheese adds a salty and creamy grade, while Farro, an integral cereal of smooth flavor and firm texture, ensures satiety. If you have no way, you can replace it with quinoa, brown rice or even barley.
For seasoning, the site suggests a quick mixture made with extra virgin olive oil, lemon juice, red wine vinegar, dry oregano, ground black pepper and a pinch of salt. All hand beaten without special utensils.
Prepare, assemble and keep
The dish is easily divided into individual portions. Just place a farter base on each container and cover with the remaining layers: the grain, tomatoes, cucumber, avocado and cheese. Before serving, add a spoonful of dose. It can be consumed immediately or stored in the refrigerator, which makes it ideal to take to work, to the beach or even a picnic.
According to, this recipe is rich in fiber, healthy fats and vegetable proteins, contributing to a balanced and suitable meal to the requirements of warmer days. In addition, it allows adaptations depending on the ingredients available at home, such as adding arugula, grated carrots or fresh herbs.
A practical suggestion to take to the beach
Summer invites outdoor meals, and this recipe adapts well to this scenario. As it is served cold, can handle a few hours outside the refrigerator, as long as it is packed in a portable glacier or thermal bag. The combination of satiate and fresh ingredients makes it perfect for those who want to avoid the usual sandwiches, keeping a light and tasty meal even under the sunshine.
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