The chickpea, eggplant, and cherry tomato salad is a light, fresh, and tasty chickpea salad.
Perfect for consuming legumes in the summer and more.
• Regarding the chickpeas, I prepare several portions to have a small and practical supply in the freezer:
– cook the chickpeas in a pressure cooker.
This way, just defrost them in time and in a few minutes the salad 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 quantities to prepare, I have noted the weight variations 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;
• a few minutes for cooking the eggplant and preparing the salad.
If you use ready-made chickpeas, calculate only the cooking time of the eggplant and preparation of the salad.
I used a grilled eggplant and cherry tomatoes plus mixed salad greens.
Great in combination with pasta, rice, or other preferably whole grains.
- Difficulty: Easy
- Cost: Cheap
- Portions: 2People
- Cooking methods: Stove, Grill
- Cuisine: Italian
Ingredients
- cooked chickpeas (for 2 people)
- 1 eggplant
- 12 cherry tomatoes
- mixed salad greens
- chopped parsley
- 1 pinch salt
- 1 pinch mixed peppercorns (with grinder)
- 1 drizzle extra virgin olive oil (raw)
Preparation
Prepare the chickpeas following the procedure described in cook the chickpeas in a pressure cooker or, if you have them ready in the freezer, defrost a double portion.
Grill the eggplant following the procedure described for preparing grilled eggplant.
Thoroughly wash the tomatoes.
Cut and remove the stem part if deemed appropriate.
Cut each tomato vertically, dividing it in half or into four wedges.Select and wash the leaves or small leaves of mixed salad greens.
Let them drain in a colander.
Dry them on a sheet of kitchen towel.Distribute on each plate:
• grilled eggplant slices;
• well-drained chickpeas;
• cherry tomatoes;
• mixed salad greens;
season with salt and pepper, parsley, and a drizzle of raw olive oil and mix.You can flavor your salad with herbs [basil or parsley, marjoram or oregano, rosemary or sage] and spices [from cinnamon to turmeric to smoked paprika] to taste.
Serve.
Your chickpea, eggplant, and cherry tomato salad is ready.
Enjoy your meal!
You can store it in the fridge, making sure to take it out half an hour before consuming it, so it returns to being soft and light.
Endless variations
Try also varying the legumes [chickpeas, lentils, beans, broad beans, peas] and adding other raw or cooked vegetables.The combination with pasta, rice, or other cereals allows for better absorption of legume proteins.
Cereals included in these dishes, in fact, compensate for the missing amino acids in legumes, allowing for 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 can find dedicated recipes.
Remember:
• start the meal with a generous portion of vegetables [raw or cooked];
• a balanced meal must contain all nutrients: carbohydrates, proteins, fats & fiber;
• always prepare it respecting the proportions and combinations of food indicated in your diet plan.
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