Many of us have associated legumes with hot dishes like stews and casseroles. However, We can also enjoy them in salads, as in this chickpea and aubergine salad that we offer you today.
It’s a nutritious salad, delicious and suitable for any time of year… Do not miss it!
Chickpea and eggplant salad
When summer comes, the simple idea of ​​a heavy and hot dish of legumes leads us to avoid consuming them in this period. However, let’s leave aside one of the most nutritious and necessary staple foods. Have you thought about eating them in salads?
In our recipe today we offer you a salad of chickpeas and aubergines whose perfect combination recalls tradition and “home cooking”. Moreover, the high nutritional content of its ingredients makes it an ideal, satisfying and tasty dish, perfect for any time of year.
So, let us know a little more about its main ingredients and health benefits first:
The chickpeas
Chickpeas are distinguished by their high nutritional value. They are a source of high biological value proteins, mineral salts, antioxidants and fibres.
Chickpeas are legumes and therefore a staple food that should be included in all types of diets. Indeed, Chickpeas have a high protein content of vegetable origin and are a source of calcium, iron, magnesium, potassium and phosphorus.
Additionally, they are rich in vitamin E, thiamin, niacin and folate. Furthermore, They contain high amounts of fiber, which promote intestinal transit and give a feeling of satiety.
On the other hand, they provide 19.4 grams of protein per 100 grams and only 5 grams of fat or lipid.
Eggplant
Eggplant is a vegetable that offers numerous benefits. Indeed, at his with a high content of fibre, mineral salts and vitamins, its versatility must also be added at the time of cooking. All this makes it perfect for consumption in all types of diets, especially those who want to lose or control their weight.
In fact, aubergines have few calories (38 per 100 grams), since almost 93% of their composition is water. It also provides calcium, magnesium, potassium, phosphorus and iron. Moreover, it is rich in flavonoids and antioxidants that strengthen the immune system and heart function.
In relation to its vitamin content, its contribution in thiamine, riboflavin, vitamin B6, ascorbic acid (vitamin C), vitamin A and carotenes stands out.
However, we must keep in mind that we must avoid eating raw eggplants. Indeed, this vegetable it contains an alkaloid substance, solanine, which is toxic if eaten raw but is inactivated by cooking.
Here because, It is always advisable to wash the aubergines well and leave them in salt for a while. In this way the vegetables will eliminate part of the water and the bitter taste that the solanine gives them. Then it must be cooked.
In any case, the content of this alkaloid substance is not sufficient to cause poisoning, even if consumed raw. However, its bitter taste will be present if we do not cook ittherefore it is best to prepare it before consumption.
Chickpea and eggplant salad recipe
ingredients
- 1 eggplant
- 1 red pepper
- Vinegar
- 1 onion or spring onion
- 1 clove of garlic
- Sliced ​​black olives
- 1 jar of cooked chickpeas
- salt
- Basil
- Oil
Preparation
- First we have to wash the chickpeas well. Normally in the boat they are preserved with a liquid whose consistency can annoy much later in the salad. Therefore, we must wash them with plenty of water and let them drain well.
- Next, we can skip the aubergines and peppers. Especially in relation to eggplants, we have to salt them and let them drain well. In this way we will be able to eliminate part of the bitter taste they have raw.
- Next, we will mix the vinegar and the basil, beating them well.
- Then, in a skillet, lightly saute all the ingredients except the chickpeas.
- When they are lightly browned, remove them from the pan and let them cool. This salad can be eaten cold or warm, so it depends on our tastes when it is ready for the next step.
- Then, once cooled, add the chickpeas. Then, we add the vinaigrette that we have prepared and mix everything very well.
- Our salad is ready!
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