The brown rice salad with rosemary chickpeas is a light, fresh, and tasty rice and chickpea salad.
Procedure with deamidated rice [suitable for those suffering from hyperglycemia].
It’s light but nutritious and filling.
It’s tasty but healthy, without pickles and mayonnaise.
… flavorful, with the addition of rosemary.
Let’s go in order!
Rice and glycemic index, which to choose? Also: how to deamidate rice.
• I chose a brown rice, specifically “parboiled brown rice more taste and fiber 10 minute cooking” and deamidated it.
Deamidation changes the cooking times of the rice, significantly reducing them, in this case from 10 minutes to approximately 3-5 depending on the desired consistency.
As for the chickpeas, I prepare multiple portions to have a small and convenient stock in the freezer: how to cook chickpeas [basic recipe] with a pressure cooker.
This way, just thaw them in time and in a few minutes the rice will be ready, avoiding the use of canned legumes.
Otherwise, remember that dried chickpeas need soaking [12-24 hours].
If you have doubts about the amounts to prepare, I noted the weight changes of legumes from raw to cooked: chickpeas raw and cooked weight.
Regarding the preparation time, consider:
• 12-24 hours of soaking;
• 30 minutes for cooking the chickpeas in a pressure cooker;
• from half an hour [basmati rice] to 2 hours [brown rice] for deamidating the rice;
• 3-5 minutes for cooking the deamidated rice.
If you’re using ready-made chickpeas, calculate only the rice cooking time.
- Difficulty: Easy
- Cost: Economical
- Portions: 2 People
- Cooking methods: Boiling, Stove
- Cuisine: Italian
Ingredients
- 4 oz oz parboiled brown rice (10' cooking)
- pre-cooked chickpeas (for 2 people)
- 1 pinch garlic powder
- as needed rosemary (preferably fresh)
- 1 pinch salt
- 1 pinch mixed peppercorns (with grinder)
- 1 drizzle extra virgin olive oil (raw)
Tools
- 1 Bowl
- 1 Strainer
- 1 Pan
- 1 Spatula silicone
Preparation
Prepare the chickpeas following the procedure described in how to cook chickpeas [basic recipe] with a pressure cooker or, if you have them ready in the freezer, thaw a double portion.
Drain them carefully, we need them dry.
Rinse the rice to partially remove the starch, then:
• soak the rice in a bowl of cold water for 2 hours;
• stir occasionally;
• change the water a couple of times;
• rinse it thoroughly under running water before use.Once the deamidation process is complete, drain the rice thoroughly by pouring it into a strainer.
If you taste a grain, you will have the sensation of eating rice that has undergone a preliminary cooking.
In a hot pan, brown a sprinkle of garlic powder.
Pour the chickpeas into the pan.
Add rosemary needles, preferably fresh.
Stir repeatedly with a silicone spatula until any residual broth from the chickpeas has evaporated.
Add salt and grind some pepper.
Turn off the heat and let the chickpeas cool slightly.Pour the rice into the pan with the chickpeas and rosemary, add a drizzle of raw olive oil, and mix.
Plate up.
Your brown rice salad with rosemary chickpeas is ready.
Enjoy your meal!
You can store it in the fridge, remembering to take it out half an hour before consuming it so it becomes soft and light again.
Pairing with pasta, rice, or other cereals allows for better absorption of the proteins in legumes.
The cereals in these dishes compensate for the missing amino acids in legumes, resulting in a complete amino acid pool.
Choose preferably whole grains.
To learn more: how to pair legumes in the diet.
Notes
Hyperglycemia, prediabetes and diabetes.
Here you find dedicated recipes.
Remember:
• start the meal with a generous portion of vegetables [raw or cooked];
• a balanced meal must contain all the nutrients: carbohydrates, proteins, fats & fibers;
• always prepare it respecting the proportions and food combinations indicated in your diet plan.
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