Vegetable salad (beetroot, carrots, potatoes), nuts and seeds - without oil

Name: Vegetable salad (beetroot, carrots, potatoes), nuts and seeds - without oil - Ionelia A.
Ingredients: 4 large potatoes; 1 beet; 2 carrots; 2 red onions; walnut meat; flax seeds; sunflower seeds; lemon juice or balsamic vinegar; herbs (optional); salt; pepper.

Savory - Vegetable salad (beetroot, carrots, potatoes), nuts and seeds - without oil by Ionelia A. - Recipia

Vegetable salad with beets, carrots, potatoes, nuts, and seeds - oil-free Preparation time: 20 minutes Cooking time: 30 minutes Total time: 50 minutes Servings: 4 Welcome to the culinary world, where every ingredient tells a story! Today, I present to you a vibrant salad recipe, full of flavors and textures, that can be served both as a main dish and as a delicious side. This vegetable salad with beets, carrots, potatoes, nuts, and seeds is not only a healthy choice but also a visual feast. Oil-free, yet full of flavor, the recipe is perfect for fasting days but can be paired with fish or grilled chicken for a heartier lunch or dinner. Basic ingredients: - 4 large potatoes (about 800 g) - 1 beet (about 200 g) - 2 carrots (about 150 g) - 2 red onions (about 150 g) - 100 g walnut kernels - 50 g flax seeds - 50 g sunflower seeds - Juice of 1 lemon or 2 tablespoons of balsamic vinegar - Herbs (optional: chives, parsley) - Salt, to taste - Freshly ground pepper, to taste Preparation of ingredients: 1. Washing and peeling the vegetables: Start by thoroughly washing the potatoes, beet, and carrots under cold running water to remove any impurities. It's good to use a vegetable brush to ensure they are clean. 2. Boiling the potatoes: Place the potatoes in cold salted water, making sure to boil them with the skin on to retain nutrients. Boil for 20-30 minutes, or until tender but not falling apart. Check with a knife: if it goes in easily, they are done. 3. Preparing the beet and carrots: While the potatoes are boiling, peel the beet and carrots. Grate them or cut them into small cubes, depending on your preference. The beet will add a vibrant red hue to the salad, while the carrots will bring a touch of sweetness. 4. The onion: Peel the red onions and slice them thinly. This will add a spicy note and a texture contrast to your salad. Assembling the salad: 1. Cooling and peeling the potatoes: After boiling, remove the potatoes from the water and let them cool slightly. Then, peel them and cut them into slices or cubes, depending on your preference. 2. Mixing the ingredients: In a large bowl, combine the cut potatoes, grated beet, and carrots, as well as the sliced onion. Add the walnut kernels, flax seeds, and sunflower seeds. These not only add flavor but also essential nutrients. 3. Seasoning: Drizzle the salad with lemon juice or balsamic vinegar, then add salt and freshly ground pepper. If desired, add herbs for extra flavor. Mix everything gently so that the ingredients combine perfectly. 4. Serving: Serve the salad immediately, or let it sit in the fridge for 30 minutes to allow the flavors to meld. It is delicious both cold and at room temperature. Tips and useful advice: - Maintaining colors: I used lemon juice to keep the vegetables' colors vibrant. If you prefer balsamic vinegar, keep in mind that it will change the salad's hue but will add complexity of flavor. - Adding protein: If you want to turn the salad into a more substantial dish, you can add tuna or grilled chicken. These will blend perfectly with the existing flavors. - Variations: You can experiment with other vegetables, such as bell peppers for added crunch, or olives for a salty taste. Additionally, the seeds can be varied; you can use pumpkin seeds for a different note. Nutritional information: This salad is rich in vitamins, minerals, and antioxidants. Beets are known for their detoxifying properties and for improving blood circulation, while carrots are an excellent source of beta-carotene. Nuts and seeds provide a healthy dose of essential fatty acids and protein. A serving of salad contains about 250 calories, making it an ideal dish for a balanced diet. Frequently asked questions: - Can I make the salad with boiled vegetables? Yes, you can use boiled vegetables, but make sure they are well drained and not too soft. - What is the best way to store the salad? It is best to consume it fresh, but if you want to keep it, make sure to place it in an airtight container in the fridge, where it will last up to 2 days. - Can it be prepared in advance? Absolutely! You can prepare the vegetables a day ahead, and the salad will taste even better the next day. This vegetable salad with beets, carrots, potatoes, nuts, and seeds is not only a filling dish but also a healthy and versatile choice. Try this simple and quick recipe and let your imagination run wild in the kitchen! Enjoy!