Packed with vitamins, fiber, and most importantly delicious flavor, this colorful and refreshing salad is definitely worth a try!
Ingredients (1 serving):
150 g chickpeas (drained from a can) or 75 g dried chickpeas
150 g vegetables (cucumber, tomato, white onion)
2 TBsp. olive oil
1 TBsp. balsamic vinegar
1 garlic clove
Salt and pepper
If using dried chickpeas, soak the chickpeas in cold water overnight. Drain, add new water and cook for 20 minutes. Grate the cucumber, sprinkle with salt and place in a sieve to drain the excess water. Slice the orange in half and then juice one half. Peel the second half and cut into cubes. Make a marinade by adding the orange juice with vinegar, salt and pepper. Cut the onion into thin slices and chop the tomato. Peel and chop the garlic and then sauté in a pan on low heat with the sliced onions. Deglaze the pan using the prepared marinade to create a sauce and set aside. Drain the chickpeas and the cucumber pulp and then mix with the tomatoes. Finally add the sauce, mix well, and enjoy!
In the case of beans, Metabolic Balance distinguishes between those which belong to the vegetable group and those which belong to the protein group:
Beans, which are considered a source of protein, are legumes (white beans, pinto beans, cannellini beans red kidney beans, lima beans, adzuki beans, black-eyed beans, etc. ). Beans that are classified as vegetables are green beans (string/green beans, French beans or Chinese long beans). There are also new varieties, such as yellow beans, which may also be used. The amount in the nutrition plan always refers to dry AKA uncooked weight. If using already cooked or pre-soaked protein beans, the indicated amount should be simply doubled.
The humble chickpea is definitely something that needs to be a regular dinner guest! As a member of the legume family they are highly valuable due to their excellent protein content. It’s due to their wonderful protein that they are sometimes called “the chicken of the vegetable kingdom”!
The high proportion of essential amino acids in chickpeas together with with five percent fat makes them highly nutritious. Their are rich in potassium and magnesium (great for heart and muscle health), phosphorus and calcium (valuable for bone health) and iron. In addition, chickpeas contain vitamins A and B as well as traces of vitamin C and E.
Chickpeas are not only fabulous in stews or curries – they are also a delicious substitute for snacking especially when you might be tempted to look for a sweet or two. Here’s a quick snack-tip: Drain a can of chickpeas (check that the can only has water and salt and no added sugar). Distribute on kitchen towel to allow to dry. Gently fry, the dried chickpeas in a dry non-stick pan. Delicious!
2 cups cooked chickpeas, or 1 (15 oz) can
1½ teaspoons olive oil
¼ teaspoon salt
¼ teaspoon black pepper
¾ teaspoon chili powder
¼ teaspoon paprika
¼ teaspoon garlic powder
a dash of cayenne pepper
Heat your oven to 425 degrees F.
For this recipe you can use canned chickpeas or dried chickpeas that you have soaked overnight. When you are ready to make the recipe, pat the chickpeas dry and remove any loose skin.
Place the chickpeas in a bowl, add a bit of olive oil and then mix until the chickpeas are covered with oil. Combine the seasonings together in a bowl and then add to the chickpeas mixing them together with your hand or a spoon. Once the chickpeas are covered with oil and seasoning, pour the chickpeas onto a baking sheet lined with baking paper.
Bake for 25 minutes, stirring the chickpeas occasionally to make sure they don’t burn.
Once your chickpeas are done, you can use the chickpeas as a protein for a salad or with some Zucchini pasta. Just remember to measure out your portion size and store the rest to use another day. Also, if you use the chickpeas, you can’t add another protein to the meal.
NOTE: A few roasted chickpeas will also work great in your bag when you need a way to get your protein bite in at the start of a meal but don’t carry them around if you are trying to break a snacking habit. No eating between meals please that is one of the metabolic balance rules!
Credit for chickpea photo