Delicious Chickpea And Eggplant Salad
Many of us have associated legumes with hot dishes such as stews and stews. However, we can also enjoy them in salads, as in this chickpea and eggplant salad that we propose today.
It is a nutritious, delicious salad suitable for any time of the year. .. Don’t miss it!
Chickpea and Eggplant Salad
When summer arrives, the simple idea of a heavy and hot plate of legumes leads us to avoid consuming them at this time. However, we put aside one of the most nutritious and necessary staples. Have you thought about consuming them in salad?
In our recipe today, we propose a chickpea and eggplant salad whose perfect combination recalls tradition and “home cooking”. In addition, the high nutritional content of its ingredients makes it an ideal, satisfying and tasty dish, perfect for any time of the year.
Next, let’s first know a little more about its main ingredients and their health benefits:
The chickpeas
Chickpeas are legumes and therefore a staple food that should be included in all types of diets. Indeed, chickpeas have a high content of proteins of vegetable origin and are a source of calcium, iron, magnesium, potassium and phosphorus.
In addition, they are rich in vitamins E, thiamine, niacin, and folates. They also 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 lipids.
The eggplant
Eggplant is a vegetable that provides many benefits. Indeed, to its high content of fiber, minerals and vitamins, we must also add its versatility when cooking. All this makes it perfect for consumption in all types of diets, especially those of those who want to lose or monitor their weight.
Indeed, aubergine is low in calories (38 per 100 grams), since almost 93% of its composition is water. It also provides calcium, magnesium, potassium, phosphorus and iron. In addition, 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 bear in mind that we must avoid the consumption of raw eggplant. Indeed, this vegetable contains an alkaloid substance, solanine, which is toxic if consumed raw but is inactivated when cooked.
Therefore, it is always advisable to wash the eggplant well and leave it with salt for a while. In this way, the vegetable will eliminate by itself part of the water and the bitter taste that the solanine gives it. Afterwards, it must be cooked.
In any case, the content of this alkaloid substance is not enough to cause intoxication, even if it is consumed raw. However, its bitter taste will be present if we do not cook it, so it is better to prepare it before consumption.
We recommend you read: Benefits of eggplant for health
Chickpea and Eggplant Salad Recipe
Ingredients
- 1 aubergine
- 1 red bell pepper
- Vinegar
- 1 onion or chive
- 1 clove garlic
- Sliced black olives
- 1 pot of cooked chickpeas
- Salt
- Basil
- Oil
Preparation
- First of all, we must wash the chickpeas well. Normally in the pot they are preserved with a liquid whose texture can bother much later in the salad. Therefore, we must wash them with plenty of water and let them drain well.
- Afterwards, we can sauté the aubergine and peppers. Especially in relation to the aubergines, we must salt them and let them drain well. Thus, we will be able to eliminate part of the bitter taste that they have when raw.
- Next, we will mix the vinegar and basil, beating them well.
- Then, in a frying pan, lightly fry all the ingredients except the chickpeas.
- When they have browned a little, we remove them from the pan and let them cool. This salad can be eaten cold or warm, so it depends on our taste when it will be ready for the next step.
- Thus, once it has cooled down, we add the chickpeas. Then, we add the vinaigrette that we have prepared and mix everything very well.
- Our salad is ready!
