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Edamame-Chickpea salad

Nutrient content per person: Calories 273 kcal Carbs 39 g Fat 9 g Protein 14 g

Fun facts

Health benefits of chickpeas:

* Chickpeas are a great source of plant-based protein, making them an appropriate food choice for those who do not eat animal products. Protein and fiber work synergistically to slow digestion, which helps promote fullness. In addition, protein may increase levels of appetite-reducing hormones in the body. In fact, the filling effects of the protein and fiber in chickpeas may automatically lower your calorie intake throughout the day and at meals.

* Chickpeas have several properties that may help manage your blood sugar levels.

First, they have a fairly low glycemic index (GI), which is a marker of how rapidly your blood sugar rises after eating a food. Diets including many low-GI foods have been shown to promote blood sugar management.

* Chickpeas are full of fiber, which has several proven benefits for digestive health.

The fiber in chickpeas is mostly soluble, meaning it blends with water and forms a gel-like substance in the digestive tract.

Recipe for 2


Ingredients:

A jar of chickpeas

1 cup of edamame frozen beans with pods

3 kale leaves

4 handfuls of salad mix

A big handful of cherry tomatoes

3 cloves of garlic

1 teaspoon sesame seed oil

1 teaspoon rapeseed oil

1 teaspoon lemon pepper

with a pinch of salt


Preparation:

To get started, take a small pot and add 1 liter of water. Put the pot on the stove and bring the water to a boil. When the water boils add edamame beans. Edamame beans are ready when they rise to the surface and the pod is slightly open. Cooking takes about 5-7 minutes. Then drain the water and rinse the beans under cold water. This will stop them from cooking. Then add them to the plate to cool.


Wash the kale leaves. Dry the leaves and remove them from the stem in small pieces. Clean the garlic cloves and cut them into pieces. Wash the chickpeas under running water with a sieve. Preheat the pan on the stove. Add a teaspoon of rapeseed oil to the pan. When the oil is warm add the chickpeas and garlic to the pan. Fry, stirring occasionally, for 5 minutes. Then add pieces of kale to the pan. Fry for 5 minutes. Turn the stove over, sprinkle with salt and lemon pepper. Mix everything.


While you wait for the food in the pan to be ready, wash the cherry tomatoes. After washing, dry and then split the cherry tomatoes. Now the edamame beans should be cool. Remove the beans from the pods.


For serving, take 2 bowls and add the salad mix to the bottom of the bowl. Place fried chickpeas and kale on the salad. Then cherry tomatoes and edamame beans, and a little sesame oil. Enjoy it with a friend. Bon Appetit!


You can find this recipe and many interesting ideas in Vegan Magazine! Find out more about their activities here-> Vegan magazine


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Nutritionist

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   © 2019 Spice the Spirit|Kariina Kuningas