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Hummus in different ways and recipes

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Hummus in different ways and recipes

One of the most famous types of legumes is chickpeas, learn how to prepare different recipes using chickpeas.



 

Ingredients for preparing chickpeas with different recipes and methods

Legumes, of all kinds, are rich sources of various nutritional values. Learn about delicious recipes using chickpeas:

Recipe 1: chickpea salad

Ingredients:

  • A grain of avocado.
  • Half a fresh lemon.
  • 1 can of drained chickpeas (539 g).
  • A quarter cup of red onion slices.
  • Two cups of blueberry tomatoes (similar to cherry tomatoes), sliced.
  • Two cups of cucumber cut into cubes.
  • Half a cup of fresh parsley.
  • Three-quarters of a cup of green pepper cut into cubes.
  • To season:
    • A quarter cup of olive oil.
    • Half a teaspoon of cumin.
    • Salt and Pepper.

Recipe 2: Harissa Shrimp and Chickpeas

  • 2 tablespoons olive oil.
  • A finely chopped onion.
  • 2 cloves garlic mashed.
  • 2-3 teaspoons of harissa (pepper purée).
  • 400 grams of chopped tomatoes.
  • a pinch of sugar.
  • Some chopped basil leaves.
  • 400 grams of rinsed and dried chickpeas.
  • 450 grams of large shrimp, raw and peeled.
  • Lemon juice.
  • A handful of (chopped parsley, salt, ground black pepper).
  • Cooked rice for serving.

Steps to prepare chickpeas with different recipes and methods

Recipe steps 1

  1. Cut the avocado into cubes and put it in a bowl.
  2. Squeeze half a lemon over the avocado, and stir gently until blended.
  3. Add the rest of the ingredients and gently stir until combined.
  • Store the salad in the refrigerator for an hour before serving.

Recipe steps 2

  1. in a large frying pan; heat the oil over medium heat, and cook the onions and garlic for 6-8 minutes, until softened.
  2. Add the mash and stir for a minute.
  3. Add the tomatoes, sugar, basil, and some spices, and gently cook for 10 minutes until the mixture has thickened and the liquid has reduced.
  4. Add chickpeas and cook for 2-3 minutes to heat up.
  5. Add the shrimp and cook for 3 minutes, stirring once or twice, until they are pink on both sides.
  6. Add lemon juice and parsley and season to taste.
  7. Serve the dish with rice.

Nutritionist's notes

  • first recipe; Replace canned chickpeas with dried chickpeas, as canned chickpeas lose half of their nutrients.
  • second recipe; You can dispense with rice to reduce the proportion of carbohydrates.

The following table shows the nutritional values ​​of the first recipe:

Nutritional values ​​per serving

Calories274 calories
total fat16.2 g
Total carbohydrates29.2 grams
protein6.3 g
sodium278 milligrams
cholesterol0 milligrams
dietary fiber7.7 g

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