See the RLWEB blog for lighter and more delicious recipes for a healthy Saturday lunch! Many people take advantage of the weekend to “mess up everything” and eat everything they didn’t eat during the week. But it doesn’t have to be that way, right? To eat in a balanced way also on the weekend and, therefore, RLWEB selected 15 light […]
See the RLWEB blog for lighter and more delicious recipes for a healthy Saturday lunch!
Many people take advantage of the weekend to “mess up everything” and eat everything they didn’t eat during the week. But it doesn’t have to be that way, right? To eat in a balanced way also on the weekend and, therefore, RLWEB selected 15 light and delicious recipes for a healthy Saturday lunch: they are very practical and delicious options. To see ingredients and preparation, click on the recipe name.
We started our list with a protein-rich legume: this chickpea salad is easy to make, healthy and delicious.
1 tablespoon mustard
2 tablespoons of green seasoning (parsley, coriander and chives in very small pieces or mashed)
4 tablespoons of olive oil
4 cloves of garlic
200 g chickpeas
1 lemon juice
Mix the onion, garlic, olive oil, mustard and lemon juice.
Cook the chickpeas, remove the peel and set aside.
Place on a baking sheet, sprinkle the salt, pour the sauce and mix well.
Refrigerate for 30 minutes.
Sprinkle the green seasoning before serving.
Puree doesn’t always have to be potato: make this delicious pumpkin puree for Saturday lunch!
1 kg of ripe pumpkin
1 cup of milk
2 garlic cloves
Cut the pumpkin into small cubes and set aside.
Knead the garlic clove and fry with a little olive oil.
After browning the garlic, add the milk, nutmeg, salt and diced pumpkin.
When it is well softened, stir until it disintegrates.
Expect to reduce the milk and the puree is ready.
Do you want to reduce meat consumption? In this kibbeh, the ground meat is replaced by eggplant. Make it at home and be amazed by the taste of this dish!
2 cups of wheat for kibbeh
4 cups of warm water
2 large peeled eggplants cut into cubes
1 large chopped onion
2 grated carrots
1 tablespoon of salt
6 tablespoons of corn starch
Vegetable cream or oil for greasing
3 tablespoons chopped fresh mint
Place the wheat in a bowl and cover with warm water.
Soak for 1 hour.
Drain all the water and set it aside.
In a saucepan, add the eggplant with a cup of water.
Cook over medium heat until the eggplant is tender and all the liquid has dried (approximately 20 minutes).
Beat the eggplant and onion in a blender.
Move to a bowl and add the carrot, salt, mint, cornstarch and wheat.
Place the dough on the greased baking sheet and bake for 30 minutes.
Black-eyed peas salad
Another salad rich in vegetable protein and very tasty!
300 g of cooked black-eyed black beans
1/2 glass of water
1 tablet of chicken broth
3 tablespoons of olive oil
2 tablespoons full of coarsely chopped onion
2 tablespoons full of red pepper
2 tablespoons full of yellow pepper
2 tablespoons full of green pepper
2 tablespoons full of seedless tomatoes
Over medium heat dissolve the chicken broth in the water.
Mix the beans and leave on the fire until the water is dry, set aside.
In a large frying pan, fry the onion in olive oil until it begins to brown.
Mix the peppers and corn and let it fry for 3 minutes.
Still with the fire on, mix the tomatoes and then the reserved beans.
It can be served at room temperature or warm.
They say that chayote doesn’t taste like anything, but give this low-calorie vegetable a try.
2 medium cubed chayote
1/2 onion cut into cubes
3 chopped garlic cloves
1 tablespoon of oil
1/2 glass of water (necessary for cooking)
Put the oil in a pan and sauté the onion and garlic, without browning it too much.
Over medium heat, place the chayote in cubes and stir.
If it creates water, add a little more (enough for the chayote to cook).
In this process you add the salt.
Chayote cannot be overcooked, otherwise it becomes porridge.
The ideal is to have little water at the end, because what matters is the chayote with flavor of the ingredients and not the liquid left over.
The roasted pumpkin is seasoned with olive oil, garlic, onion and thyme: a simple and delicious accompaniment.
600 g of diced pumpkin
4 cloves of garlic cut into chips
1/2 onion cut into cubes
2 to 3 tablespoons of olive oil
In a pan, put all the ingredients and mix well.
Bake at 180 ° C and bake for about 45 minutes.
Every 15 minutes, remove the pan from the oven, mix with a spoon and return to the oven.
Tips and options
The dish can be served cold or hot.
Serve as an accompaniment to meat, poultry and fish.
The cooking time varies according to the size of the cubes. Go tasting to ensure they are soft, according to your preference.
To avoid the trouble of washing the form afterwards, line it with aluminum foil.
Beat in the blender whatever is left (adding a little water). Freeze and use to make a very creamy soup or broth!
Oven omelet with zucchini
This dish has the potential to become one of your favorites: make it at home and check it out!
1 large zucchini cut into small cubes
1 medium grated carrot
1 medium onion, chopped
Parsley and chive
2 tablespoons light curd
1 dessert spoon of yeast
1 tablespoon light grated cheese
Wash and remove the zucchini peel, cut into small cubes, set aside.
Beat the 5 eggs and add, chives, salt, parsley, carrots, onions and light curd and beat until everything is mixed.
Add the zucchini to the mixture.
Add the yeast and mix carefully for 15 seconds.
In a pan, greased with butter and flour, add the mixture.
Place the grated cheese on top.
Bake in the low oven for approximately 30 minutes or until the top is crispy.
Serve it hot.
Cherry tomato salad with cheese and apple
This salad is for those who like fruit in savory dishes, as the apple is one of its ingredients.
2 cups of halved cherry tomatoes
1 cup of minas frescal light cheese cut into cubes
1 small apple with diced skin
Parsley, coriander and chives cut into very small pieces
1 lemon juice
Mix the tomatoes and the apple.
Add the seasonings, the fresh cheese and the green smell.
Eggplant salad in the oven
If you’re a fan of eggplant, this is the recipe for you! It is also great for serving as an aperitif.
1 green pepper
1 red pepper
1 yellow pepper
1 large onion
1/2 cup (tea) of olive oil
1/4 cup (tea) vinegar
3 tablespoons chopped black olives
2 large garlic cloves, finely chopped
1 bay leaf
2 tablespoons of oregano
2 tablespoons chopped parsley
Remove some of the eggplant peel, cut into thin slices lengthwise and then cut into strips.
Soak the sliced eggplants in salted water for half an hour, then rinse with water to remove the salt and squeeze.
Cut the onion and peppers into strips, place on a baking sheet, add the eggplant, garlic, bay leaves, parsley, oregano, olives and salt.
Drizzle with half the vinegar and bake in a preheated medium oven for 45 minutes.
Remove from the oven and drizzle with the oil and the rest of the vinegar.
Let cool and serve.
Carpaccio Of Beetroot
There is no mystery: the beetroot carpaccio are thin slices of the vegetable, well seasoned. It is a beautiful, healthy and delicious dish!
3 tablespoons of olive oil
2 tablespoons of apple cider vinegar
1 lemon juice
1 white onion cut into very thin slices
Salt and pepper (or other seasoning of your choice)
Cook the beets in the pressure cooker for 10 minutes or in the normal pan until soft, but not too much.
In a container, place the oil, lemon juice, apple cider vinegar, salt, pepper and onion.
Peel the beets and cut into very thin slices.
Arrange the slices on a plate and place the sauce with the onions on top.
You can garnish with arugula or another vegetable of your choice.
Quinoa is a super-healthy and versatile food: see how to make a delicious salad and include this ingredient in your daily life.
500 ml of water
1 bay leaf
150 g of quinoa
1 drizzle of olive oil
1 tablespoon chopped onion
2 sliced shitake mushrooms
2 tablespoons chopped carrots
1 tablespoon of black olives
1/4 cup chopped cherry tomatoes
1 teaspoon chopped parsley
1 teaspoon of balsamic vinegar
Cook the quinoa for 10 minutes in boiling water, with half an onion and a bay leaf.
Strain the water completely.
Reserve the quinoa.
Sauté the mushrooms with the chopped onion.
In a bowl, mix the mushrooms and the chopped onion, the carrot, the olives, the tomato, the parsley, the vinegar, the lemon, the salt and the black pepper with the quinoa.
It can’t be simpler, right? Sautéed carrots are a great way to consume this vegetable.
The carrot is one of those vegetables that you can even take advantage of the leaves! Rich in benefits, the carrot is still versatile: it is worth putting it raw in the salad, adding it to the rice or even making the famous souffle or carrot cake. But there is an even easier and more delicious way to prepare this vegetable to color your dish on a daily basis.
1 grated carrot
1/2 chopped onion
2 crushed garlic cloves
1/2 tablespoon of olive oil
2 tablespoons of water
Worcestershire sauce to taste (optional)
Salt and black pepper to taste
To start, wash the carrot, then peel and grate it. Reserve.
In a frying pan, place the oil, onion and garlic and sauté until golden brown.
Then add the grated carrot, mix everything and cook for about 2 minutes.
After that time, add Worcestershire sauce (if you choose to use it) and mix.
Also add salt and pepper to taste and mix again.
Now, add the 2 tablespoons of water and mix again, allowing to cook for another 2 minutes and your delicious braised carrot is ready!
See how easy it is? If you were not a carrot fan, you will surely become one after this recipe. Feel free to add other spices of your choice. Enjoy your food!
This salad is of Arab origin, made with wheat for kibbeh. A great accompaniment to meat and fish.
45 g of wheat for kibe
200 g of chopped tomatoes without seeds
1 chopped onion
2 chopped cucumbers
1 bunch of chopped parsley
3 tablespoons of lemon juice
2 tablespoons of olive oil
Salt and pepper
1/4 teaspoon of nutmeg
In a bowl, soak the wheat for 2 hours.
Wash the wheat well under running water, drain and squeeze in your hands to remove excess moisture.
Pass the chopped onion in cold water and drain well.
Add the other ingredients (minus the tomato) and leave it covered in the refrigerator for at least 8 hours.
Add the tomatoes before serving.