If you want to prepare a dish rich in fiber , protein, cholesterol-free and full of vitamins , a mushroom and chickpea salad is the best option. Although salads are not usually the protagonists this season, healthy foods cannot be left out of the daily diet. Mushrooms , for example, are rich in iodine , iron, phosphorus, magnesium, calcium, selenium, potassium, zinc, vitamins A, and vitamins B1, B2, B3, as well as vitamin C and vitamin D.
In autumn the markets are filled with a wide variety of mushrooms. This food is suitable for most of the people. It is rich in water, low in fat , contains minerals and antioxidant substances that protect the body. Accompanying a dish with mushrooms is a guarantee of eating healthy and nutritious . So this time we are going to show some delicious salad recipes full of vegetable proteins.
How to prepare mushroom and chickpea salads
Ingredients
- 200 gr of cooked chickpeas
- 300 gr of mushrooms
- 2 natural yogurts
- 250 gr of spinach leaves
- 20 gr of cured ham
- 1 clove garlic
- 1 cayenne pepper
- 1 tablespoon of cumin
- 1 lemon
- Fresh mint
- Pepper
- Salt
- Olive oil
Preparation
- Step 1 : Pass the chickpeas in cold water until they are well clear.
- Step 2 : Sauté the sliced mushrooms until golden brown. Season with salt and pepper.
- Step 3 : Add the diced cured ham , along with the minced garlic. If you want, you can add a little more pepper. Sauté for a few minutes over low heat.
- Step 4 : Add the chickpeas, cumin and the juice of half a lemon to the preparation. Cook for a few seconds and then reserve.
- Step 5 : In a small bowl, mix well the yogurt with minced mint , the rest of the lemon juice, 3 tablespoons of olive oil , salt and pepper to taste. Let it rest in the fridge for a few minutes.
- Step 6 : In a salad bowl place the spinach. Add the yogurt mixture and finally the mushroom and chickpea preparation.
If you want another simpler recipe this is yours
Thanks to the variety and different types of most common mushrooms , you can prepare salads for all tastes. It’s easy to take advantage of these simple recipes and serve up healthy dishes . There is no better way to take care of your health than to consume foods with great nutritional value and that provide excellent benefits for the body, in addition to having positive effects on the metabolism. Dare to prepare this other mushroom and chickpea salad.
Ingredients
- 150 gr of mushrooms
- 100 gr of cooked chickpeas
- Green leaves of your choice
- 1 ripe tomato, crushed
- 1 tablespoon garlic powder
- 1/4 tablespoon dried thyme
- 1 tablespoon balsamic vinegar
- 1 teaspoon of paprika
- Salt
- Black pepper
- Extra Virgin Olive Oil
Preparation
- Step 1 : Wash and chop the mushrooms.
- Step 2 : In a frying pan pour olive oil. When it is hot , cook the mushrooms for five minutes or until they are golden brown.
- Step 3 : Add the chickpeas and thyme. Stir well and cook for another five minutes.
- Step 4 : After the time has elapsed, add the vinegar, garlic and tomato. Add salt and black pepper to taste. Cook until the liquid dries.
- Step 5 : Remove from heat and add the paprika.
- Step 6 : In a salad bowl, place the green leaves, they can be spinach or arugula . Then pour in the mushroom and chickpea mixture. Get ready to serve.
