Peruvian recipe; Timbal of quinoa, mango and avocado!

Recipes

Peruvian recipe; Timbal of quinoa, mango and avocado!

This recipe made with quinoa, mango and avocado is very simple, elegant and fresh. Perfect for this summer!

 

The avocado is a fleshy exotic fruit that is obtained from the tropical tree of the same name. In some parts of South America, it is known as Avocado, Palta or American Persea.

The avocado is a fruit, but most of the time it is used as a vegetable, due to the absence of sweetness in the flavor it has. At the same time, it is a food erroneously questioned because it is one of the few fruits with a significant contribution of oils or fats. At this point, it is very important to clarify that 70% of these fats are unsaturated (linolenic acid and linoleic acid). In other words, healthy fats (LDL levels decrease). Only 15% of the total fat is saturated and is absolutely free of cholesterol. This fruit is suitable for people with high cholesterol and diabetes.

 

Currently, the avocado is part of our diet, really this is a versatile and delicious fruit to prepare. They can consume it as an entrance to the main course, in a salad or in different recipes like the one I present today, which can even serve as an accompaniment.

To assemble the Timbal you need a small mold that is empty on both sides, like the one shown.

 

If you are looking for a healthy way to eat and explore new recipes, this is an excellent idea for any occasion, but above all for a varied and balanced diet, gluten-free and suitable for diabetics.

Yulia Arellano, The fresh team.

 

The avocado is a satisfying snack with 8% of its recommended value of daily fiber for 1 serving of avocado. Also, remember that fiber adds volume to your diet and can help provide a feeling of fullness. Avocados are practically the only fruit that contains monounsaturated fat, that is, they are free of sodium, cholesterol and trans fats.

 

 

TIMBAL OF QUINOA, MANGO AND AVOCADO.

TOTAL PREPARATION TIME
PORTIONS  4

 

INGREDIENTS

1 cup of quinoa.

1 mango.

1 or 2 avocados.

½ red onion in small cubes.

1 lime or lemon.

Salt.

1 teaspoon of olive oil.

1 teaspoon of parsley.

1 spoonful of chopped almonds.

A little arugula or fresh spinach.

4 cherry tomatoes.

 

PREPARATION

 

  1. Wash the quinoa under a stream of water until the water appears clear.
  2. Place it in a pot with 1½ cup of hot water. Let cook for 15-20 minutes
  3. Let cool. Reserve.
  4. Chop mango in squares, mix with chopped onion and lime juice.
  5. Chop the avocado into squares and season with salt.
  6. Season the quinoa with salt and a little bit of olive oil, add the almonds and parsley.
  7. Then, using a mold, place as a base a little quinoa, the mango mixture, the avocado.
  8. Let stand for 10 minutes in the refrigerator and remove the mold.
  9. Garnish with a little arugula or chopped spinach and a cherry tomato cut in half.

Enjoy and share with your family and friends!

By Yulia Arellano

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