Root Vegetables: 3 Healthy And Easy Recipes

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Root Vegetables: 3 Healthy And Easy Recipes
Root Vegetables: 3 Healthy And Easy Recipes

Video: Root Vegetables: 3 Healthy And Easy Recipes

Video: Root Vegetables: 3 Healthy And Easy Recipes

Root vegetables have become the heroes of seasonal menus this summer. Vegetables familiar to everyone - Jerusalem artichoke, carrot, radish - have been rethought and turned into non-standard side dishes for dishes. In this regard, we asked the Mentano Cafe restaurant to select several light novelties with their use, which will perfectly fit into your summer diet.

1. Salad with tuna and crispy vegetables


The tuna salad is one of the healthiest. It is even more "healthy" due to the addition of root crops. This recipe is perfect for both lunch and a gala dinner. And most importantly: tuna salad is a very exquisite dish that came to us from sunny Nice.


  • Yellowfin tuna - 85 g.
  • Mix salad - 35 g.
  • Peeled carrots - 10 g.
  • Celery stalk - 15 g.
  • Cucumber - 10 g.
  • Daikon - 35 g.
  • Oyster sauce - 5 g.
  • Black and white sesame - 10 g.

Chuka sauce:

  • Chuka - 15 g.
  • Soy sauce - 15 g.
  • Cold water - 15 ml.
  • Starch - 2 g.

Oriental sauce:

  • Carrots - 10 g.
  • Onions - 3 g.
  • Sugar - 2 g.
  • White wine vinegar - 2 g.
  • Red wine vinegar - 2 g.
  • Garlic - 1 g.
  • Lemon juice - 1 g.
  • Fresh orange - 3 g.
  • Sesame oil - 3 g.
  • Vegetable oil - 10 ml.
  • Olive oil - 10 ml.
  • Soy sauce - 5 g.


  1. Coat the tuna fillet with oyster sauce and lightly fry in a well-heated pan with a minimum amount of oil. After that, cut into thin slices.
  2. Combine the chuk sauce ingredients in a saucepan and bring to a boil, stirring constantly. After cooling, put the sauce in the center of the plate. Place the tuna slices around the sauce.
  3. We create a mix of greens and vegetables, pre-cut into thin strips.
  4. Mix the ingredients for the oriental sauce, grind them thoroughly in a blender. We fill the resulting salad. Place the mix on top of the chuk and tuna sauce.
  5. Decorate the dish with grated daikon and sprinkle with sesame seeds.

2. African catfish with ptitim pasta, creamy sauce and vegetables


This recipe combines two rather rare ingredients - ptitim pasta and African catfish meat. If these products have not been encountered on your gastronomic path before, we strongly recommend trying them. Ptitim Pasta - Israeli Couscous - is very easy to make. It is an excellent base for many dishes. African catfish is a delicious dietary fish, and the combination with a creamy sauce, as in our recipe, will only emphasize the tenderness of its meat (see also: "4 recipes for fish salads for a summer dinner").


  • Fillet of African catfish - 130 g.
  • Ghee butter - 10 g.
  • Oyster sauce - 10 g.
  • Zucchini squash - 40 g.
  • Carrots - 40 g.
  • Ptitim boiled pasta - 60 g.
  • Green onion - 5 g.
  • Green oil - 5 g.
  • Watercress - 1 g.
  • Wine vinegar - 3 g.

Mancini sauce:

  • Parsley leaves - 2 g.
  • Peeled garlic - 2 g.
  • Peeled shallots - 1 g.
  • Sugar - 1 g.
  • Olive oil - 3 g.
  • Thyme leaves - 1 g.
  • White wine - 8 g.
  • Soy sauce - 9 g.
  • Fish broth - 20 g.
  • Cream 33% - 50 g.


  1. Marinate African catfish fillets in oyster sauce for 30 minutes.
  2. At this time, boil the ptitim pasta and fry the ingredients for the Mancini sauce in a saucepan with a pinch of sugar, season with wine, pour in the liquid ingredients, evaporate until thick.
  3. We bake the catfish fillet for 10 minutes at 180 degrees.
  4. While the catfish is baking, use a grater to chop all the vegetables in the form of spaghetti, then season with green oil, wine vinegar, salt and pepper.
  5. Put boiled pasta on a dish, fish on top, season everything with Mancini sauce. Put chopped and seasoned vegetables on the fish, and decorate the dish with herbs.

3. Chicken with ground pear and cherry sauce


Earthen pear (or "Jerusalem artichoke") surpasses many root crops in its useful qualities and has a rare property - a harmonious combination with any seasonings. For many, especially those who want to lose weight, the earthen pear is a complete substitute for potatoes: it is very similar to it in composition and nutritional value.


  • Chicken gherkin - 1 pc.
  • Blanched spinach - 50 g
  • Baked Jerusalem artichoke - 40 g.
  • Green oil - 5 g.
  • Green onion - 5 g.
  • Black salt - 1 g.

Tabajan sauce:

  • Cream 33% - 50 g.
  • Tabajan pasta - 5 g.

Smoked cherries in wine:

  • Cherry - 40 g.
  • Dry red wine - 40 g.
  • Sugar - 20 g.
  • Badian - 1 g.


  1. We remove part of the chicken bones, cut it into two halves. Bake with chopped Jerusalem artichoke for about 20 minutes at 180 degrees.
  2. To prepare the Tabajan sauce, evaporate the cream with the addition of Tabajan paste.
  3. We smoke the cherries, then we stew them in wine with the addition of sugar and spices.
  4. First, put the baked Jerusalem artichoke on a plate, smoked cherries on top, then a spinach pillow, and on the very top - crispy baked chicken. We generously pour it with Tabajan sauce, decorate with herbs and, if desired, with Parmesan flakes (see also: "The 5 most delicious cheese dishes").

Photo: Getty Images, press archives

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