Quinoa salade met Aubergine en Avocado

Quinoa salade met Aubergine en Avocado

Gezond eten doe ik al heel lang, maar sinds mijn trip naar Kaapstad ben ik pas écht bezig met een gezonde, healthy levensstijl en is gezond koken een van mijn grootste passies. Dit is een recept afkomstig van een van mijn eerste blog posts op Hungry For Healthy Food, maar omdat ik vanaf nu in het Nederlands ga schrijven heb ik besloten niet alleen nieuwe recepten te plaatsen maar ook mijn favoriete (oudere) recepten af en toe opnieuw in het Nederlands tussendoor te plaatsen. Sommige recepten heb ik inmiddels ook aangepast en verbeterd of zijn onnodig in de vergetelheid geraakt 😉

Anyway, terug naar Kaapstad. Nou alleen al voor dit gerecht zou ik zo mijn koffers willen pakken en een ticket willen boeken haha. Dit gerecht is onwijs eenvoudig, maar nog steeds een van mijn grote favorieten.

Helemaal happy in Kaapstad
Helemaal happy in Kaapstad

Het is niet alleen heel lekker, maar het is ook nog eens heel goed voor je lijf. Waarom? Nou om te beginnen zit het boordevol vitamin E. Een belangrijke vitamine die je onder andere nodig hebt voor een mooie en gezonde huid. Daarnaast zitten er in het gerecht allerlei essentiële gezonde vetten afkomstig van de avocado en amandelen. Veel mensen zijn tegenwoordig bang voor vetten en willen alles ‘light’. Maar juist deze goede vetten helpen je aan een gezond lijf en helpen je juist met afvallen, ja echt.

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Et voila! Een kommetje boordevol goede en gezonde en dingen gecombineerd in een heerlijk gerecht!


Ingrediënten voor 2 personen:

1 aubergine
1 avocado
2 handjes amandelen
Wat rucola, verse peterselie en koriander
2 eetlepels rozijnen
1 tl kaneel
150 gram quinoa

Bereiding

Zet een pannetje op het vuur met de quinoa en kook de quinoa gaar volgens de aanwijzingen op de verpakking, maar voeg een theelepel kaneel toe aan het kook water. Ik laat zelf ook altijd even de deksel op de pan nadat de quinoa klaar is met koken. Ik heb het idee dat dit het beste werkt voor luchtige, heerlijke quinoa. Even met de vork erdoorheen roeren en klaar is je heerlijke quinoa!

Nu de rest nog. Snijd terwijl je de quinoa kookt, de aubergine in vieren en leg ze op een bord, bedekt met keukenpapier. Bestrooi met zout en leg er een keukenpapier bovenop en daarop nog een bord. Zet hierop iets zwaars, dit zorgt ervoor dat het vocht uit de aubergine verdwijnt. Dat scheelt weer, want de aubergine heeft de neiging om zich vol te zuigen met de olijfolie als je hem eenmaal gaat bakken.

Verhit een pan, voeg wat olijfolie toe en bak de aubergine goudbruin met wat peper (geen zout want die zat er al op!). Doe de rozijnen in een kopje en voeg heet water toe en laat ze circa 5 minuten wellen. Snijd de avocado in reepjes en zet dit opzij.

YAY etenstijd! Pak een ruime kom en begin met een handje rucola en de verschillende verse kruiden. Schep een paar lepels quinoa er boven op en roer daar wat rozijnen doorheen. Als laatste voeg je de aubergine, avocado en amandelen toe. Voeg eventueel nog wat olijfolie, zout en peper toe en tast toe!

xoxo

 

260 Comments

  1. Hoi Claudia,

    Ik vind dit er echt heerlijk uitzien & wil het eigenlijk wel een keertje gaan maken.
    Maar omdat ik best moeite heb met eten…. ziet dit er in mijn ogen als een hele calorie rijke maaltijd uit. De combinatie van én quinoa én noten én avocado maken het in mijn ogen als dubbel op / te veel.
    Zou je mij hier misschien iets meer informatie over kunnen geven. (want ik vind al die producten wel super lekker!!)

    Ik hoor het graag!
    Liefs

    • He Rowan,

      Wat fijn om te horen dat het je lekker lijkt, wel vind ik het jammer te horen dat je moeite hebt met eten =( Deze maaltijd is super gezond, eiwitrijk door de quinoa (belangrijke bouwstoffen voor je lijf!) en ik snap je hoor de noten en avocado zijn natuurlijk vet en ook weer calorieën. Maar dit zijn wel weer de goede vetten, die je lichaam hard nodig hebt en juist moet eten als je bijvoorbeeld zelfs wilt afvallen. Als je zo’n 15 amandelen eet en 1/3e van een hele grote avocado neemt heb je met deze maaltijd nog geen 500 kcal en 16 gram vet, de gemiddelde vrouw moet rond de 65-85 gram vet per dag eten – dus daar zit je nog lang niet op. En qua calorie behoefte dus ook niet veel, want sterker nog als je zo’n 350 als ontbijt en lunch eet, zit je nog maar op het minimum van 1200 waar je absoluuuuut niet onder moet gaan zitten =)

      Mocht je meer hulp willen met eten kan je mij altijd contacten als voedingsdeskundige help ik je graag.

      Liefs,
      Claudia

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