Una bella insalata in estate è sempre la soluzione migliore, se poi è light è ancora meglio. Ecco quindi due ricette un po’ fantasiose, che sfruttano il riso e l’orzo. Nella seconda c’è anche il tonno, che deve essere al naturale. Non manca nulla per un pasto completo.
Insalata di riso vegetariano
Ingredienti: 320 gr riso per insalate , 150 gr di fagioli in scatola o già lessi, 2 carote, 1 cipolla rossa, 2 gambi di sedano, 1 cetriolo, 1 limone, basilico fresco, olio di oliva, sale e pepe
Procedimento; portare a bollore abbondante acqua salata e cuocere il riso al dente. Scolarlo e passarlo sotto il getto dell’acqua fredda per fermarne la cottura. Adesso scolare i fagioli e sciacquarli. Lavare le carote, il sedano, il cetriolo. Raschiare le carote e tagliarle a julienne, tagliare a pezzi il sedano e il cetriolo dopo averlo sbucciato ed infine tagliare la cipolla a rondelle sottili. Unire tutti gli ingredienti al riso, condire con un’emulsione di olio, sale, pepe, succo e scorza di limone e basilico. Mescolare bene e fare riposare in frigo per qualche ora prima di consumare.
Insalata d’orzo con il tonno
Ingredienti: 350 gr di orzo perlato, 160 gr di tonno sott’olio, 2 uova, 100 gr di olive nere denocciolate in salamoia, 1/2 limone, Prezzemolo, Olio Extra Vergine di Oliva, Sale e Pepe nero.
Preparazione: Cuocere l’orzo per 40 minuti in abbondante acqua salata bollente. Spremere il limone e filtrarne il succo. Scolare e porre in una ciotola con un po’ d’olio ed il succo di limone filtrato. Fate le uova sode e poi tagliatele a rondelle. Scolare il tonno, rompere grossolanamente con una forchetta, scolare le olive dalla salamoia, tritare al coltello, tritare finemente il prezzemolo fresco. Aggiungete tutto all’orzo e condite con sale, pepe e olio.
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