Crunchy chickpea salad

Introducing the delicious and aromatic “Crispy Chickpea Salad” – an exquisite dish inspired by vibrant Moroccan cuisine. This perfectly balanced salad combines the nutty goodness of bulgar wheat with a blend of delicious ingredients. Pine nuts and raisins add a touch of sweetness, while legumes add texture and depth. The aromatic combination of fresh coriander and parsley provides a refreshing taste explosion. With every bite you will experience the delicious crunch of the chickpeas. Refreshing, healthy and full of Moroccan-inspired goodness, this salad promises a truly delicious dining experience.

Ingredients

  • 200g bulgar wheat
  • 50g pine nuts
  • 1 leek, finely diced
  • 3 tbsp extra virgin olive oil
  • Juice of 2 lemons
  • 50g raisins
  • 400 g canned chickpeas, drained
  • 4 tbsp chopped fresh herbs such as parsley, coriander
  • Iceberg lettuce leaves
  • Strips of red pepper
  • radish
  • Celery sticks

Tip

legumes
Legumes are a special one
useful source of fiber and
Protein. The strengths them
included, enable a stable
release of glucose, the
makes them special
useful for diabetics.

Preparation steps

  1. Cook the bulgar wheat according to the package instructions.
  2. Allow the bulgar wheat to cool.
  3. Roast the pine nuts in a non-stick pan over low heat until lightly golden brown.
  4. Place all salad ingredients in a bowl.
  5. Mix the salad ingredients well.
  6. Taste the salad and adjust seasonings if necessary.
  7. Serve the salad piled on plates or in bowls.
  8. Add iceberg lettuce, radishes, red pepper and celery to each plate or bowl and serve with the salad.

Nutritional Information

kcalfatsaturatescarbohydratesSugarfiberproteinSalt
300 13g 2g 39g 0g 3g 8g 0.25g

Equipment and tools

  • dulcimer
  • Sharp knife
  • Bowl
  • measuring spoon
  • tablespoon
  • Juicer
  • frying pan
  • wooden spoon
  • Serving bowl

Allergen information

This Crispy Chickpea Salad recipe contains the following allergens:

  • Nuts (pine nuts)

Storage and leftovers

If you have leftovers, store them in an airtight container in the refrigerator for up to 3 days. Since this salad is best enjoyed fresh, it is recommended to eat it within this time.

The Health Benefits of Crispy Chickpea Salad

When it comes to healthy and filling salads, crispy chickpea salad is a winner. Packed with nutritious ingredients, this salad not only satisfies your taste buds but also offers numerous health benefits. Let’s take a closer look at the key ingredients and their benefits:

Bulghar wheat

Bulghar wheat is a whole grain that is rich in fiber and protein. It helps regulate blood sugar levels, aids digestion and promotes a healthy gut. Additionally, bulgar wheat is an excellent source of B vitamins, iron and magnesium, which are essential for energy production and maintaining strong bones.

Pine nuts

Pine nuts are nutrient-dense and contain heart-healthy fats, including monounsaturated fats, which help lower bad cholesterol levels. They are also a good source of vitamin E, which acts as an antioxidant and protects your cells from damage.

Leek

Leeks are a low-calorie vegetable that are full of vitamins, minerals and antioxidants. They provide significant amounts of vitamin K, which helps blood clotting, and vitamin A, which promotes good vision. Leeks also contain compounds with anti-inflammatory properties that contribute to overall health.

Extra virgin olive oil

Extra virgin olive oil is a healthy fat rich in antioxidants and monounsaturated fats. It has been linked to a reduced risk of heart disease, lower blood pressure and improved cholesterol levels. Olive oil also contains anti-inflammatory properties, making it beneficial for overall health.

lemon juice

Lemon juice is a good source of vitamin C, which supports immune function and aids iron absorption. It also contains antioxidants that may help reduce the risk of chronic diseases such as heart disease and certain types of cancer.

Raisins

Raisins are a great source of natural sugar and provide a quick energy boost. They are also rich in fiber, iron and potassium. Fiber helps regulate digestion, while iron is important for transporting oxygen throughout the body. Potassium helps maintain a healthy balance of fluids and electrolytes.

Chickpeas

Chickpeas, also known as garbanzo beans, are a fantastic source of plant-based protein and fiber. Protein is essential for cell repair and growth, while fiber promotes healthy digestion and helps with weight control. Chickpeas are also rich in vitamins and minerals, including folic acid, iron and manganese.

Fresh herbs

Chopped fresh herbs such as parsley and coriander not only add flavor to the salad, but also provide important vitamins and minerals. For example, parsley is rich in vitamin K, while coriander provides vitamin C.

Additional vegetables

The crispy chickpea salad can be further refined by adding nutritious vegetables such as iceberg lettuce, red pepper strips, radishes and celery sticks. These ingredients provide additional vitamins, minerals and antioxidants, making the salad even more beneficial for your overall health.

legumes

Legumes, including chickpeas, are a particularly beneficial addition to any diet. They are a great source of fiber and protein, helping you feel full and satisfied. The starch in legumes also allows for a consistent release of glucose, making them particularly useful for people with diabetes.

As you can see, crispy chickpea salad is not only a delicious dish, but also a nutritional powerhouse. By including this salad in your diet, you can enjoy numerous health benefits while satisfying your hunger and cravings.

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