Legumes are an excellent source of plant-based protein and are rich in beneficial properties. Today I want to leave you with a very simple, quick but above all very nutritious little recipe that features CHICKPEAS. This dish was born on one of my particularly busy days. I was thinking about something to eat that wasn’t the usual grab-and-go sandwich, but above all something healthy and quick to prepare. So I thought, why not create something to accompany some good slices of toasted bread? I remembered I had a jar of pre-cooked chickpeas in the pantry, let my imagination run wild, and out came a delicious single-dish plate. I usually use dried legumes, but I always keep a jar of cooked legumes for emergencies when time is short. Enough chatter, let’s go to the kitchen.
- Cost: Very inexpensive
- Preparation time: 5 Minutes
- Cooking methods: Stovetop
- Cuisine: Italian
Ingredients
Let’s see what we need for our healthy and tasty little plate.
- chickpeas (about 1 1/2 cups (about 9 oz / 250 g) — you can use pre-cooked/jarred or dried)
- to taste fine salt
- to taste oregano
- 2 tbsp sun-dried tomatoes in oil
- 2 tbsp pearl onions (I use small sweet-and-sour ones)
- to taste extra virgin olive oil
- 2 cloves garlic
- 4 slices bread (fresh or stale doesn't matter — we'll toast it)
Steps
Before telling you the steps, I wanted to say that the day I made the dish, because of the hurry, I used pre-cooked chickpeas. If you prefer dried ones, as I normally use, cook them first and once ready use them for the recipe. If I know I want to make this dish, I prepare them the night before so the next day everything is ready in 10 minutes.
Take a skillet and let extra virgin olive oil and the garlic soften. After about two minutes, add the chickpeas, oregano, sun-dried tomatoes, the sweet-and-sour pearl onions and season with salt. Stir well to combine all the ingredients and let cook for about ten minutes.
At this point, taste and check the doneness. If they are well seasoned and soft as you like, they are ready. Meanwhile toast a few slices of bread, drizzle with extra virgin olive oil and sprinkle with oregano, and serve alongside the legumes. The dish is ready to be enjoyed — like in a sandwich, but not necessarily with cold cuts and cheeses. I love them, of course, but at least let’s vary and eat healthily.
I forgot to mention, in the photos, besides the toasted bread, there is also a dry focaccia. This is another one of my little recipes and you can find it at the direct link I put here: Dry focaccia with flax seeds – Bricciola in the kitchen (giallozafferano.it)
Chickpeas are good for the heart
Chickpeas help increase levels of good cholesterol because they contain omega-3 fatty acids. They are therefore a real boon for circulation and the heart. They are also rich in folates, which can lower levels of homocysteine. This amino acid increases the risk of heart attacks and strokes. It’s better to avoid elevated levels.
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