Hello, young Padawan
This is for you if you are fed up with very simple salads, like cucumber, tomatoes, and three lettuce leaves. If these are not enough to fill you up for more than twenty minutes (obviously! ed), or if you just want to change a little, you should like this simple, effective and so tasty recipe!
You will appreciate the freshness, the character, being satiated for real, without having to unbutton your jeans in the middle of an early afternoon meeting, without any sleepy moment during the afternoon because it is a low GI meal. You’ll find everything you need as nutrients to be physically and cerebrally ready for the rest of the day.
In 10 minutes, top time, get ready to eat beautiful, healthy, and good. Let’s go!
Chickpeas
Considered nutritionally speaking as legumes, chickpeas are a real health ally.
An excellent source of vegetable protein, chickpeas are rich in vitamin A, B6, B9, C, E and K, but also in calcium, phosphorus, potassium, zinc, magnesium, and iron (4.86 mg / 100g).
They are good for people with diabetes because their high zinc content helps the body to assimilate and store insulin, but also to strengthen the immune system.
They also strengthen intestinal health and help reduce bad cholesterol, and are recommended for people with iron deficiency or likely to have it (menstruation, childbirth …). Note: Do not forget to add vitamin C to the meal, as in this recipe, to better assimilate the iron.
To, however, control cooking (al dente is best assimilated for both the intestines and the glycemic index, ed), it is highly advisable to buy them dry and cook them yourself.
Sunny salad, a nod to the southwest of France.
For 4 servings
1/2 cup of dry chickpeas, soaked overnight in a large volume of water
4 mint leaves
2 tomatoes
1/2 cucumber
1/2 bell pepper
8 walnuts
Vinaigrette :
3 to 4 tbsp. olive oil
The juice of half a lemon 🍋
Salt, Madagascar pepper
1 or 2 pinches of Espelette pepper
Recipe
In a steamer, place the chickpeas in the steamer basket when the water boils, and cook them 5-7 min, controlling the cooking so that they remain “al dente”. That is to say crunchy but cooked, and especially not soft. Soft is overcooked. Quite an art, lol. When they are cooked, pass them under a drizzle of cold water to stop the cooking. Set aside them while they cool.
Cut the cucumbers in four lengthwise, then cut in thin strips to obtain small triangles (Hope you graduated in geometry, lol), then cut the tomatoes and peppers in small dice. Place everything in a salad bowl. Set aside.
Finely chop the mint, shell the walnuts and coarsely crush them. Pour everything into the bowl, and add the chickpeas.
In a small bowl, stir together the olive oil, lemon, salt, pepper, and Espelette pepper, using a mini whisk or a fork. Pour the sauce into the bowl, mix gently. Note: If you are not sure of eating everything the same day, leave the sauce aside so as not to spoil your salad and be able to eat it the next day. Set aside.
Presentation
Pour the salad in deep plates or Japanese-style bowls … and enjoy!
It is possible to accompany this meal with a small slice of wholemeal bread, to have the entire chain of amino acids and thus metabolize the chickpeas’ proteins thoroughly. It’s technical, but it’s also very good with it, so why not give it a try?
That’s it for today, I leave you now, you have some groceries to buy 😉
XO’s 🍅
