We tell you the best Spanish recipes made with chickpeas from our recipe book. Step by step, so you can enjoy this delicious and healthy legume.
Índice
- The benefits of eating chickpeas
- Legumes in the Mediterranean diet
- 3 recipes with chickpeas step by step
Chickpeas are one of the bases of the Mediterranean diet. At Your Spanish Shop we offer you a wide variety of dishes prepared with this legume. If you want to prepare your own dishes, these are the most typical chickpea recipes in our gastronomy.
The benefits of eating chickpeas
Chickpeas are an excellent source of nutrients and health benefits. These legumes are rich in protein, making them an ideal option for vegetarians and vegans. In addition, they contain dietary fiber that helps digestion and prevents constipation. Chickpeas are also low in fat and have a low glycemic index, which helps maintain stable blood sugar levels.
They are a good source of vitamins and minerals, including iron, zinc, magnesium, and vitamin B6, which are essential for various bodily functions. Regular consumption of chickpeas can contribute to cardiovascular health due to their content of antioxidants and unsaturated fatty acids.
Chickpeas can also aid in weight loss, as the fiber and protein increase feelings of satiety. Plus, they are versatile and can be incorporated into a wide variety of dishes, from salads to stews and hummus, making them easy to include in a healthy diet.
Legumes in the Mediterranean diet
Legumes are an essential component of the Mediterranean diet, recognized for their health and longevity benefits. This eating pattern is based on the abundant consumption of foods of plant origin, including fruits, vegetables, whole grains and, notably, legumes.
Legumes, such as chickpeas, lentils and beans, provide high-quality protein, fiber, essential vitamins and minerals, such as iron and magnesium. Regular consumption helps maintain healthy cholesterol and blood sugar levels, and improves digestive health. In addition, their high nutritional density makes them ideal for weight control and the prevention of chronic diseases.
The versatility of legumes allows them to be incorporated into a wide variety of Mediterranean dishes, from salads and soups to stews and purees. Legumes enrich the Mediterranean diet in terms of flavor and also in nutritional value, contributing to a balanced and healthy diet.
3 recipes with chickpeas step by step
Madrid Chickpeas
Ingredients:
300 g chickpeas
1/2 kg of beef (blood sausage)
1/2 kg of chicken
1 ham bone
1 chorizo
1 black pudding
1 piece of bacon
2 carrots
1 large potato
1 leek
1 small cabbage
Noodles (optional)
Salt
Preparation:
Soak chickpeas: Leave the chickpeas in salted water the night before.
Cook meats: In a large pot, add the blood sausage, chicken and ham bone. Cover with water and bring to a boil. Foam away impurities.
Add chickpeas: Drain the chickpeas and add them to the pot. Cook over low heat for 2 hours.
Add vegetables: Peel the carrots and potato, and cut the leek. Add them to the pot along with the chorizo, blood sausage and bacon. Cook 1 more hour.
Cook cabbage: Cook the cabbage separately and add it to the stew in the last 15 minutes.
Serve: Remove the meats and cut them into portions. Serve the broth with noodles as a first course and then the chickpeas, vegetables and meats as a second course.
Chickpeas with vegetables
Ingredients:
300 g chickpeas
1 onion
2 carrots
1 red pepper
1 zucchini
2 cloves of garlic
2 tomatoes
Olive oil
Salt and pepper
sweet paprika
Preparation:
Soak chickpeas: Leave the chickpeas in salted water the night before.
Cook chickpeas: Cook chickpeas in salted water until tender (1-2 hours).
Sauté vegetables: In a large skillet, heat olive oil. Sauté the chopped onion and garlic until golden.
Add carrots and pepper: Add carrots and red pepper in small pieces. Cook 10 minutes.
Add zucchini and tomatoes: Add the sliced zucchini and chopped tomatoes. Cook until the vegetables are tender.
Add chickpeas: Add the cooked chickpeas and season with salt, pepper and paprika. Cook 5 more minutes.
Serve: Serve hot as a main dish or side dish.
Chickpeas with sauce
Ingredients:
300 g chickpeas
1 onion
1 green pepper
2 cloves of garlic
2 tomatoes
Olive oil
Salt and pepper
sweet paprika
Laurel
Preparation:
Soak chickpeas: Leave the chickpeas in salted water the night before.
Cook chickpeas: Cook chickpeas in salted water and a bay leaf until tender (1-2 hours).
Sauté the base: In a frying pan, heat olive oil. Sauté the chopped onion, garlic and green pepper until golden.
Add tomatoes: Add the peeled and chopped tomatoes. Cook until the liquid is reduced.
Add chickpeas: Add the cooked chickpeas to the sauce. Season with salt, pepper and paprika. Mix well and cook for 10 more minutes.
Serve: Serve hot with rice or as a main dish.