Chickpeas are one excellent vegetable source of protein, along with lentils, soybeans, and peas. This select group of legumes has a higher protein content than other legumes. For this reason, chickpeas and lentils are very popular with vegetarians and vegans, as they provide excellent nutrients to their daily diets. However, this legume is perfect for everyone, as it complements any balanced diet. Also, as if that were not enough, chickpeas can be kept for long periods of time, if you freeze them after cooking.
However, chickpea proteins are not complete, so they must be compensated with cereals and vegetables. For this reason, to enjoy this legume at its best, it is advisable to choose recipes that meet this nutritional balance. RecetaGratis has thought about this and selected this preparation for you: chickpea salad with tomato and onion… Delicious!
2 diners 2h 30m Starter Low difficulty Additional features: Cheap cost, Recommended for vegans, Recommended for vegetarians, Recommended for weight loss, Boiled Ingredients:
- ½ cup of broken wheat
- 1 branch of fresh parsley
- 1 peppermint branch
- 2 small green onions
- 1 cup cooked chickpeas
- 1 tomato
- ½ cup cooked or canned peas
- 1 lemon or lime
- 3 tablespoons of olive oil
- 1 pinch of salt
- 1 pinch of ground black pepper (freshly ground)
Steps to follow to make this recipe: 1
Select the chickpeas, discard branches and stones. Leave the legumes to soak the night before preparation. The next day he discards the water and wash the chickpeas under the tap several times. Then, drain the water very well.
Put the chickpeas in a saucepan with water. The liquid must cover the legumes completely. Let them cook until the grain is tender. Then add 1 onion, 1 clove garlic (crushed), 2 tablespoons vinegar, salt and pepper. There are many other ways to season, depending on your preference, so you can vary the ingredients.
Lay out all the ingredients on the work table. Don't forget to also put all the necessary items. Clean the vegetables well.
Wash the peas (canned) 2 times under the tap. Then use a strainer and drain very well. Reserve the peas in a bowl to continue with the preparation of the chickpea salad with tomato and onion.
Deposit wheat in water, three parts of water for one of the grain. Let stand for 20 minutes.
Then, cook the wheat for 10 minutes. Remove from heat, drain the water, let cool and reserve.
Cut into cubes tomato and onion sliced green. Also chop the parsley, peppermint and 1/4 lemon, but finely. Reserve all the ingredients.
Prepare the dressing with the olive oil, the juice of half a lemon (preferably lime) and season with salt and pepper to taste. Reserve and continue with the recipe for chickpea salad with tomato and onion.
Incorporate all the ingredients in a large bowl and add the dressing. Mix very well the ingredients but in a gentle way, so the final presentation will be visually appetizing. And once the preparation is finished …, to please the palate!
Refreshing, energetic, tasty, in a nutshell …, magnificent! This chickpea salad with tomato and onion It is very versatile, since it can be a main dish or accompaniment to corn burgers or vegan carrot meatballs. I invite you to refresh your table with this recipe. I await your comments!
If you liked the recipe of Chickpea salad with tomato and onion, we suggest you enter our category of healthy salad recipes.
Chickpea salad benefits and contraindications
You will love this particular recipe, because the chickpea salad with tomato and onion is very refreshing and energetic. Chickpeas give this preparation a great energy contribution that will satisfy you. Meanwhile, parsley, green onion, tomato, peas and wheat complete the nutritional balance, providing the palate with various textures and also grace to the flavor. On the other hand, the citrus notes of the lemon (preferably lime) will refresh your palate along with the peppermint, creating a perfect balance with the rest of the ingredients.
On the other hand, the food content of chickpeas covers a wide spectrum of nutrients. They have powerful antioxidants: polyphenols, phytonutrients, beta-carotene, vitamins (A, B, C, D, E and K complex). In addition, minerals such as: iron, phosphorus, magnesium, copper and zinc. On the other hand, it contains folic acid, an important vitamin of the B complex. As if that were not enough, it also has omega 3 fatty acids, which represent the only fats it has.
People with kidney stones, gallbladder stones, gout, or the like should watch out for chickpeas due to their high purine intake. The body usually breaks down these purines into uric acid, which is harmful to those with these conditions.