* Legumes are very rich in protein. Three-colour rice is also a good source of fibre.
* Choose ingredients rich in vitamin C (peppers, lamb's lettuce, strawberries, raspberries) to make better use of the iron provided by legumes.


* As you are combining legumes and cereals, the quality of the protein is very high and you no longer need to have meat, fish or eggs in this meal! However, depending on your energy needs, increase or decrease the portion you make for yourself.


  • 200 g of boiled chickpeas (80 g raw) You can also use white beans or lentils, just as tasty!
  • 75 g cooked three-colour rice (30-35 g )
  • 50 g red pepper
  • 50 g lamb's lettuce
  • 75 g tomato


  • Pickled onions and/or pickled gherkins
  • 4 - 6 pitted black olives
  • 1 tbsp chives
  • 1 tbsp virgin olive oil


1. Start by heating a pot with water and a little salt. When it boils, add the three-coloured rice until it is cooked (about 15 minutes). Strain, soak in cold water and leave to cool.

2. The quickest and easiest way is to use tinned pulses: just open the jar or can, remove the stock and wash until no foam forms.

Once well drained, place in a salad bowl or large bowl and add the cold rice.

3. Wash and dry the vegetables. Dice the flesh of the pepper and the tomato and add them together with the lamb's lettuce to the vegetables and rice.

4. Chop the gherkins, spring onions and chives and add them to the salad along with the pitted black olives. By using pickles for the dressing, it is no longer necessary to use salt and vinegar.

Add the oil and mix all the ingredients well so that the dressing covers the whole dish.