The ultimate summer salad but not only: avocado with crab and quinoa salad. A light, very simple, easy, fragrant dish for all occasions! The creamy flesh of avocado beautifully blends with the crabmeat and quinoa, chile flakes add a spicy note and the juice and zest of lemon refresh and balance the buttery flavor of the fruit. Ideal dish for those on a diet, is made very quickly and is very filling.
I know this kind of recipes you love the most. The recipe for avocado with smoked lentils salad is one of the three most successful recipes on the blog, among those with the most visits. Avocado, this stunning but misunderstood for some, fruit has remarkably beneficial properties. It is rich in monounsaturated fats and omega-3 fatty acids and helps the body absorb and utilize valuable nutrients, such as carotenoids. It contains a large amount of proteins (4 g. / fruit) and 18 of the most important amino acids, more potassium than bananas (975 mg of potassium instead of 487mg in a banana) and is rich in fiber. Read more about the beneficial properties of avocado in the article, Avocado, one more superfood.
Quinoa, on the other hand, is rich in protein and Omega-3 fatty acids, benefit the heart, is a good source of phosphorus, magnesium, potassium and iron and a good source of fiber. It is a rich source of complete protein (14%), in contrast to the majority of plant food containing a large amount of amino acids. Quinoa is also a good source of calcium, and hence is useful for vegetarians and for those who are lactose intolerant.
Crab, like all seafood is rich in nutrients and low in calories, but have higher cholesterol levels than fish but less than meat (chicken, beef). It is rich in protein and amino acids, but very low in carbohydrates, making them a good choice for diabetics. Crab is a good source of omega-3 fatty acids that help heart function, helping to reduce triglycerides and blood pressure, and result in reducing the risk of heart function. Moreover, it contains niacin, folic acid, vitamin B-12 (especially important for nerve function), and vitamin A and C, and a good source of zinc, iron, copper, selenium (powerful antioxidant), sodium, potassium, phosphorus, copper, calcium and chromium. Chromium works with insulin in glucose metabolism helping the body to maintain a euglycemia, especially useful in diabetics. It also helps to increase HDL levels (good cholesterol), which reduces the risk of coronary heart disease and stroke.
Preparation time: 15 minutes
- 2 ripe avocados, halved
- 4 oz. crabmeat
- ½ cup cooked quinoa (see instructions here)
- 2 garlic cloves
- 1 ½ tablespoon olive oil
- ¼ teaspoon chile flakes (this quantity makes it a bit spicy)
- the juice of half a lemon
- zest of half a lemon
- 1 pinch salt
- 2 tablespoons chopped fresh parsley
- In a mortar, crush 2 cloves garlic salt and pepper.
- Add the crab, olive oil lemon juice, lemon zest and stir.
- Finally, add the cooked quinoa and chopped parsley and stir again.
- Divide the salad on avocado halves, sprinkle with some more parsley and serve.