Chickpea and Eggplant Salad: Healthy and Tasty

By Wiki Healthier Staff

Chickpeas are legumes and as such a staple food that should be included in any diet. On the other hand, eggplants are vegetables with numerous health benefits and minimal calorie content. Many of us associate legumes with hot dishes like soups and stews. In fact, we can also demonstrate them in cold dishes, such as in the bean salad and eggplant that we offer today. It is a nutritious, delicious and suitable dish for every moment of the year… Don’t miss out!

Chickpea and aubergine salad

When summer arrives, the simple idea of ​​a plate of hot and heavy vegetables leads us to avoid feeding them. Not too bad, because by doing so you deprived him of one of the most nutritious and necessary food groups. What if you told yourself that you can prepare a tasty chickpea and eggplant salad?

The recipe today recalls tradition and home cooking. In addition, the high nutritional content of its ingredients makes it an ideal dish full of flavor, perfect for every moment of the year. Before we start, we analyze the nutritional values ​​of the main ingredients and therefore their health benefits.

The grain of the nozzle

Chickpeas are legumes, therefore a basic food that must be included in all diets. They are rich in plant-based protein and a source of calcium, iron, magnesium, potassium and phosphorous.

In addition, they are rich in vitamins and, thiamin, niacin and folate. They also contain high amounts of fiber, which promotes digestion and gives a prolonged feeling of satiety. I think they provide 19.4 grams of protein per 100 grams and only 5 grams of fat or lipids.

eggplants

Aubergine is a vegetable that offers numerous benefits thanks to its high fiber, minerals and vitamins. Add to this it is extremely easy to cook. It’s perfect for any meal plan, especially those that aim to lose or keep weight under control.

This is a food that makes some calories (38 per 100 grams), as it is consumed for 93% of water. Provides calcium, magnesium, potassium, phosphorous and iron. It is rich in flavonoids and antioxidants that support the immune system and heart function.

Regarding its vitamin, thiamin, riboflavin, vitamin B6, ascorbic acid (vitamin C) stand out, vitamin A and carotenoids. However, it is good to emphasize that you have to avoid eating raw eggplants. This vegetable contains an alkaloid substance, solanine, which is toxic when raw, but is inactive when cooked.

It is advisable to always wash the berresions and leave them in salt water for a while. In this way, only the bitter taste conferred by Solanine will be removed from the water. Therefore, remember that it should always be cooked.

In any case, the content of this alkaloid substance is not enough to cause intoxication, even if used. But the bitter taste will remain, so it is better to cook it.

Income for the nozzle and eggplant salad

Ingredients

  • 1 eggplant
  • 1 red pepper
  • Vinegar
  • 1 onion or spring onion
  • 1 oil
  • Black olives in pieces
  • 100 g cooked Pock grain
  • Salt
  • Oil

  • If you Buy Puppies already cooked, you will have to wash them with plenty of water and drain them well. Otherwise they need to be soaked overnight before and then cooked for at least an hour.
  • Later, cook the aubergines and peppers in the pan. It is better to be bran and rinse the eggplants before cooking. Just so we get rid of some of the bitter taste they have when they’re raw.
  • mix together vinegar and basil.
  • So in one pan, omit all ingredients except chickpan.
  • Once golden, remove them from the pan and let cool. This salad can be eaten hot or cold, depending on taste.
    finally add the grain of bug and the prepared vinaigrette; Mix everything together.
  • Our salad is ready!

It may interest you… Read more to live imarimagerire with vegetables, 5 tasty recipes

They are satisfying, nutritious, tasty and, contrary to what one thinks, they do not get greasy. See how to lose weight with legumes.

bibliography

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  • JUKANTI AK, GAUR PM, GOWDA CL, ChIBAR RN. Nutritional quality and benefits for the health grain (Cicer Arietinum L.): a review. British Nutrition Newspaper. 2022 ago; 108(S1): S11-26.
  • GPA RK, GPTA K, Sharma A, MS, Ansari IA, Dwivedi PD. Health risks and benefits of the consumption of mouthpieces (Cicer Arietinum). J CHEM CATERIC. 2022 December 23; 65 (1): 6-22.
  • das et al. «Cardifying properties of raw and cooked eggplant (Solanum Melongena L)», Funct Furct. 2022 Jul; 2 (7): 395-9. DOI: 10.1039/C1FO10048C. Epub 2022 Jun 10″,