Mediterranean chickpea stew
- 400 g boiled chickpeas
- 4 green onions
- 4 cloves of garlic
- 2 tablespoons olive oil
- 1 green hot pepper
- a can of finely chopped tomatoes
- 50 g pitted Kalamata olives
- 1 tablespoon capers
- 1/4 teaspoon dried mint
- 2 tablespoons freshly chopped green parsley
- black pepper
- 1 cup long grain rice
- 1 tablespoon olive oil
- 1 green onion
- 1 tablespoon freshly chopped green parsley
Preparation time: less than 30 minutes
RECIPE PREPARATION Mediterranean chickpea stew:
In a saucepan, sauté the rice in a tablespoon of olive oil. Extinguish with 2 cups of water and boil according to the instructions on the package. Saute finely chopped green onions in a pan. Add the chopped garlic and chopped hot pepper. Calm for 2-3 minutes. Add the pre-cooked chickpeas, cleaned of skins and drained of water. Add the tomatoes from a can and cook on low heat for approx. 5 minutes. Add the pitted olives, capers, mint and green parsley. Cook for another 2-3 minutes. Season with salt and pepper. Serve the stew on a bed of rice and sprinkle green onions and green parsley on top.
You can even use couscous instead of rice.
An example of a plan of the Mediterranean diet
Photo: George Rudy
We have established that there are no strict "recipes" and that a specific "diet" should not be followed in the Mediterranean diet. At the same time, there is nothing wrong with sticking to a diet that will help you step into a new lifestyle. In addition, anyone can follow a Mediterranean diet, even if they are vegetarian, vegan or keto dieters.
If you order hummus in a restaurant, it’s likely to be garnished with olive oil, which adds another 124 calories per tablespoon. A well-made hummus is rich and delicious enough to stand on its own. Ask your server to hold the slick stuff.
Hummus isn’t just for dipping. It makes a great sandwich spread, too.
Try it instead of mayo. You'll get more protein and fiber for half the calories you would from mayonnaise.
Hummus adds 1 gram of fat to your lunch box, compared to 5 grams for regular mayo.
U.S. Department of Agriculture National Nutrient Database for Standard Reference.
Linus Pauling Institute: “Micronutrient Research for Optimal Health.”
Tantamango, Y. Nutrition and Cancer, August 2011.
Jenkins, D. Archives of Internal Medicine, October 2012.
American Heart Association's High Blood Pressure Research Scientific Sessions, San Francisco, California, 2012.
First wash the peppers. The peppers are cut into rounds. Peel a squash, grate it and cut it into strips. The spicy salami is sliced. Remove the beans from the can, pass them under a stream of cold water and let them drain. Peel a squash, grate it and slice it very thinly. Peel an onion and cut it into julienne. Peel a squash, grate it and cut it into small cubes. The marjoram is washed and broken into smaller pieces.
You are actually going to make the bean stew recipe. First, fry in hot oil: salami, onions, garlic, bell peppers, peppers and potatoes. Stir in the pan from time to time. After about 10 minutes, add the marjoram, beans, vegetable soup and tomato pieces. It tastes good with salt and pepper. Cover the pot with a lid and simmer over medium heat. After about 30 minutes, during which time it is stirred in the pot, remove from the heat and decorate with a little marjoram. Stew is served with homemade bread.
Depending on your glucose tolerance, you can shape your Mediterranean diet so that you can follow it successfully. The presence of healthy fats and large amounts of fiber will help. Choose vegetables low in starch and limit the intake of very sweet fruits or dried fruits (where sugars are very concentrated). Remember that you should limit yourself to whole grains and, if you choose, eat legumes rather because they have a lower glycemic index. Regularly measure your blood sugar, calculate your carbohydrate intake and change the choices you make.
What are the characteristic foods of the Mediterranean diet?
Mediterranean diet It is characterized because it has a number of foods that stand out for their virtues and health benefits, being extremely healthy for the body.
- Vegetables:They have a very low caloric intake and are very rich in fiber. Not in vain, they are essential for both the balance of vitamins and minerals.
- fruits:What would be a balanced and healthy diet without fruit? As I saw in the article in which I resumed the benefits of fruit, are rich in vitamins, minerals and fiber, along with many natural antioxidants.
- over:It is an important source of protein as well as a high biological quality. They are rich in omega-3 and omega-6, in addition to vitamins A and D.
- fat:Mainly olive oil, which stands out for its contribution to vitamin E and monounsaturated fats.
- legume:Like fruits, vegetables and greens, they are high in fiber.
- wine:Although it may seem curious, wine is a typical drink of the Mediterranean basin, in addition to the fact that it is extremely healthy for the heart.
Of course, it is not recommended not to exceed 30 g. Of alcohol per day (2-3 glasses of red wine).
- fruits: apples, pears, oranges, lemons, tangerines, strawberries, apricots, grapes, watermelon, melon, strawberries and raspberries.
- Vegetables and greens: salads stand out. But above all, we must highlight vegetables such as tomatoes, artichokes, lettuce, peppers, onions, garlic, cucumbers, eggplants and zucchini.
- vegetables: green and white beans, lentils, chickpeas and beans.
- over: hake, cuttlefish, squid, swordfish, anchovies, eel and octopus.
- Herbs andSPICES: such as parsley, rosemary, cilantro, arugula, basil, dill, oregano, mint and fennel.
- cereals: whole grains stand out, as well as rice and pasta.
- oils: olive oil
- Dried fruits: walnuts, almonds, pistachios, chestnuts and hazelnuts.
- beverages: red wine or grape juice, as well as other natural juices.
Caponata, originally from Sicily, is a kind of delicious Mediterranean stew based on eggplant, celery celery and tomatoes. It is a summer food, particularly fragrant and light. The secret lies in fresh eggplants, with as few seeds as possible. It can be served hot, served with slices of ciabatta, as a main vegetarian dish, or as a garnish for grilled fish. But it is very tasty and cold, as an appetizer, or in the form of bruschettas.
The Sicilian recipe is simple, with few ingredients, but later, it was developed, adding green olives, peppers, raisins, pine buds (or almonds), even seafood (octopus, lobster, shrimp). I will present you the variant I usually cook most often, the one with baked peppers, capers, raisins and pine buds. It's insane!
(for 4-6 people)
5-6 tablespoons olive oil
2 celery stalks celery
2-3 garlic cloves
2 medium eggplants
2 baked kapia peppers
50 ml of red wine
150 ml diced tomatoes
2 tablespoons capers
1 tablespoon brown sugar
50 g pitted green olives
2 tablespoons quality vinegar
2 tablespoons raisins
½ oregano link
1 link basil
2 tablespoons pine buds
Method of preparation:
Prepare the ingredients first: wash the eggplant and cut them into cubes of suitable size (including the peel), bake the grilled kapia peppers or on the stove, clean and cut into strips, chop the onion, garlic and celery, the capers are washed and drain the olives and drain the diced tomatoes.
In a saucepan, put 4-5 tablespoons of hot olive oil. Add the eggplant pieces and fry over low heat for approx. 10-12 minutes with a little salt. Remove the eggplant in a bowl.
In the same saucepan, add 1 tablespoon of oil and sauté the onion, celery and garlic (about 5-6 minutes). Then add the baked pepper, oregano and put back the pieces of fried eggplant. Then pour the red wine and add the tomatoes. Let it boil for 10-15 minutes, then put the capers together with the olives, chopped basil, sugar and vinegar.
Boil everything over low heat for another approx. 10-12 minutes, and towards the end, add the raisins and pine buds (lightly browned in the pan). Season with salt and pepper.
HUMUS & # 8211 recipe with nutritious and tasty chickpeas
Humus is a preparation specific to the Middle East obtained by mixing chickpeas with sesame paste (tahini), garlic and citrus juice. The result is a creamy, fragrant and very nutritious paste, to be served as an appetizer. Best with Lebanese sticks, but also with lightly toast.
It is a recipe with chickpeas, simple and quick, but it has some little secrets and only after you make it a few times will you determine which taste suits you best.
∎ 800 g naut fiert (2 cans of 400 mg)
∎ 5-6 tablespoons extra virgin olive oil
∎ 5-6 puppies of garlic
∎ 2 teaspoons of tahini (sesame paste)
∎ 1 teaspoon salt
∎ 1 teaspoon of turmeric / turmeric
∎ juice from 1 Lemon
∎ parsley, thyme and turmeric and paprika for garnish
The preparation of the recipe is simple:
In the large bowl of the food processor or in a blender, mix all the above ingredients, except for the garnish.
You can all introduce from the beginning or first the chickpeas, mixed for a minute and then the other ingredients.
Mix everything 4-5 minutes and we can add a little more olive oil / chickpea cooking juice to get the consistency and creamy texture.
We can also adjust the salt to taste.
The secrets of the hummus recipe:
1. The chickpeas must be well cooked
If you use canned chickpeas, put it to boil for 20 minutes before preparing the hummus recipe.
If you boil the chickpeas, leave it a little above the limit at which it seems to be cooked. Approximate 2 hours Boilers are needed to be well done.
If you opt for the second option, in which you prepare the chickpeas, then soak it in the evening. Boil even harder than dried beans. You can add a little baking soda to the boil.
After boiling, put the chickpeas in a strainer, keep the juice and then keep the strainer under a stream of cold water and remove the shells from the surface of the grains.
Either way, whether you're using canned chickpeas or boiling it yourself, keeps a certain amount of juice. You can use it together with olive oil to adjust the final texture of the hummus.
Is a slightly bitter sesame paste which gives the specific taste of hummus. You can also prepare it at home so that everything is as organic as possible, but you can also find it ready-made.
Our recipe has less tahini than most recipes recommend because the taste of sesame paste is very strong and annihilates the other "players".
You can try putting it once more and sometimes less than in our recipe to determine your favorite taste.
If you do not like the taste of tahini pasta, but still want to consume chickpeas for its special properties, you can replace tahini with almond butter or brazil nut butter. The aroma and taste will be completely different, but very pleasant.
3. Extra virgin olive oil
It is added to the preparation, but also to the serving. In the middle of the bowl of hummus create a small depression in which you pour olive oil.
Besides the beneficial nutrients that olive oil brings, contributes with chickpeas to the feeling of satiety.
4. Ice cubes
To enhance the creamy texture, add to the blender a few ice cubes along with the other ingredients.
5. Garnish the bowl with hummus
uses paprika, turmeric and parsley to decorate the hummus and to further enhance its flavor.
You have the freedom to add other types of seeds The association with pumpkin seeds is in the same line of taste with chickpeas, they fit.
Photo: The Mediterranean Dish
You can serve it with hot Lebanese sticks or toast, along with fresh vegetables: cucumbers, peppers, tomatoes.
Photo of The Spruce Eats
If you have once prepared hummus, be sure that you will remain addicted to the recipe.
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RECIPES // Foods you need to eat when fasting
We are often tempted to eat too much bread or potatoes on fasting days. However, they do not provide the necessary nutrients for the body.
You need to make sure you replace meat, dairy and eggs with foods that contain nutrients that give you energy. Due to lack of time or ideas, many people choose to put on pretzels, bread, french fries or various commercially fried semi-finished products that do not provide essential nutrients for body health.
To make sure you eat balanced and healthy, don't forget to add these three foods to your fasting menu:
Lentils, beans, peas and chickpeas prepared in a very simple way or used in fresh salads are a suitable alternative for meat dishes that you should exclude when fasting. They provide quality protein, but also a large amount of fiber and nutrients that maintain the feeling of satiety and prevent you from overeating to compensate for the lack of meat.
Ideas for using legumes:
- avocado and sticky hummus
- pea puree with quinoa / rice
- chickpea salad, beans and green beans
- lentil salad with green beans
- vegetable meatballs / chickpeas / lentils in the oven with arugula salad
- warm salad of rice, chickpeas, peppers and onions
- chickpea stew with curry with boiled rice
- pasta with tomato sauce and chickpeas.
Mushrooms should not be missing from your menu, especially on days when you want to fast. They are a valuable source of B-complex vitamins, as well as essential minerals that nourish the body. They are versatile and can be used in many combinations, so it is good to always have them in the fridge to put in the dishes you make.
Ideas for using mushrooms:
Toast with mushrooms
Put a drop of oil in a non-stick pan, and when it is hot, put the sliced mushrooms over which you cut a little garlic and parsley.
In just a few minutes you have a delicious mixture to eat with plain boiled rice, wholemeal pasta or a slice of toast.
Fake tofu omelette with mushrooms
Put the sliced mushrooms with a little green onion in a pan sprinkled with oil, and after a few minutes add the crushed tofu. In the end, they sprinkle greenery.
Mushroom pate with cashews
Put a handful of cashews soaked in water for 2-3 hours. In a frying pan, fry an onion with thyme. Empty the pan and then sauté the sliced mushrooms. Then put the hardened mushrooms and onions together with the cashews soaked in the food processor. Mix well, adding a little olive oil or sesame paste to get a creamy vegetable pate that you season to your liking.
Baked mushrooms (stuffed with onions and parsley)
You can eat them with a large salad of vegetables with avocado and 3-4 tablespoons of boiled quinoa.
3. Whole grains
Millet, buckwheat, quinoa, oatmeal, brown rice, basmati rice, barley and amaranth are some of the foods you should include in your daily menu. They provide energy and contain complex carbohydrates, in addition to a high amount of fiber that regulates intestinal transit. Vitamins and minerals are not lacking in these foods either, so they deserve their place on the list of the healthiest fasting foods. They can be combined with raw nuts / seeds that bring a significant intake of healthy fats and lots of fresh fruits, vegetables or greens that contain vitamins, minerals and fiber.
Ideas for using whole grains:
- quinoa / millet salad with beans and avocado
- wholemeal pasta with avocado and mushrooms
- oatmeal with peanut butter and bananas:
- amaranth pudding with fruit
- brown rice or basmati with chickpea stew
- brown rice or basmati with greens and avocado paste.
Magic recipe: Chickpea soup with baked garlic
Today we present you a soup recipe that you will surely fall in love with immediately: chickpea cream soup with baked garlic!
I continue to declare my love for chickpeas in the next recipe, and if you think of a salad and a soup with the same ingredient and in the same menu it's still too much, you're wrong. The tastes and textures are totally different and at least as good. In addition, the ripe vegetable is the ace up my sleeve, which turns the cream soup into a real poem!
1. If you use normal chickpeas (not canned), put them in water, soak them, overnight. The next day, boil it for about two hours, then add the vegetables.
If you use canned chickpeas, put only the vegetables to boil first, and after they have boiled, add the chickpeas and leave them for a few minutes.
2. Grease 5-6 cloves of garlic with olive oil and leave them in the oven (in a pan) for about 15 minutes.
3. Add the baked garlic over the vegetables and chickpeas and blend with the hand blender, or add the whole composition in a normal blender. Sprinkle nicely on top: salt to taste, pepper, paprika, turmeric powder and some dried thyme. Blend once more, then serve the soup with croutons. A handful of chopped parsley would not spoil the soup.) Good appetite!