Tag: legumes

Chickpeas: legumes with unexpected benefits – Italian Cuisine

Always called the meat of the poor, the chickpeas hide unexpected healthy properties: they help lower bad cholesterol, prevent hypertension, as well as promote protein and lipid metabolism. In short, we should never let them miss our tables

Chickpeas have a high protein content and energy properties that make them the most common legumes after beans. Present in the traditional kitchens of many regions, they are rich in fiber, carbohydrates and unsaturated fats that help the functionality of the cardiovascular system. They supply magnesium, iron, calcium, phosphorus and folic acid and are a good source of B and C vitamins.

They are available all year, both in dry and in box versions and can be black, green and brown. They lend themselves to many preparations: in the south they are mainly used in soups, soups or to season pasta. In Liguria, the use of chickpea flour is widespread, for the preparation of the famous farinata.
Here are some of our suggestions for preparing them.

Teasing little glass

This is the recipe for an Apulian dish that can become a tasty appetizer. It is a preparation that requires some time, but the result is assured.
You have to mix about 60 g of durum wheat flour with the same quantity of whole wheat flour, water, and then wrap the dough in a sheet of transparent paper and let it rest for 30 minutes in the refrigerator.

Meanwhile wash and cut into cubes a heart of celery, a ripe tomato to which you have removed the seeds and the skin, 2 onions and fresh chilli. Separately whisk 300 g of boiled chickpeas, season with oil, salt and freshly ground white pepper. If you want to obtain a more homogeneous result, pass the cream through a sieve.

At this point, roll out the previously prepared pasta and cut it into strips as wide as noodles and a finger long. Fry in plenty of peanut oil and then dry with absorbent paper.

Prepare the glasses: on the bottom place the tomato, celery and spring onion salad seasoned with a drizzle of extra virgin olive oil, wine vinegar and a pinch of salt. Pour the chickpea cream over it and garnish with the freshly fried dough sticks and a few parsley leaves.

Quinoa, chickpea and ginger salad

Fresh salad, fast and very nutritious. Boil the quinoa in salted water. When it is ready, drain it and place it in a bowl, adding a pinch of olive oil. Add 200 g of boiled chickpeas, a few halved cherry tomatoes, stoned taggiasche olives, minced mint, an untreated lemon rind and fresh grated ginger. Season with salt and oil and serve.

Chickpea cold cream with fried vegetables

For this recipe you can use canned chickpeas. Blend them after draining them with oil, salt, pepper and enough water so that the result is a velvety cream but not too thick. Apart from cleaning a carrot, an eggplant and an onion, red or white does not matter. Reduce the vegetables in sticks and dip them in a batter that you have obtained by mixing 100 g of rice flour with 140 g of water. Plunge the vegetables in plenty of boiling peanut oil, brown them and then drain them when the batter becomes crisp. Dry them on kitchen paper. Serve the chickpea cream with the vegetables still warm and crunchy.

A more delicate version requires the addition of flambéed scampi and some rosemary needles to the cream.

Codfish pie in chickpea sauce

For this dish you will need small baking molds. Start with the preparation of the confit tomatoes: cut 20 small tomatoes in half and arrange them with the cut side up, in an oven dish. Sprinkle with a pinch of salt and sugar and cook in the oven at 100 ° for an hour and a half.

Meanwhile, boil 100 g of chickpeas which you will then blend. In the meantime work for a few minutes with a fork 300 g of cow's milk ricotta, roll out a small amount in each well-oiled mold and at the bottom you will have minced some fennel leaves. Put the molds in the oven at 200 ° for 10 minutes.

Boil the cod, drain it, dry it and make small pieces seasoned with extra virgin olive oil.
Decorate the dishes with the chickpea sauce, the ricotta pie and above the cod garnished with tomato confit and untreated lemon zest.

Sautéed chickpeas, garlic crumble, walnuts and raw porcini mushrooms

Excellent autumn appetizer. Fry about 300g of boiled chickpeas with a drizzle of oil and two or three cloves of garlic. Cook until the chickpeas have a soft consistency, add salt and pepper and add chopped parsley. When the cream is lukewarm, shake it and pour the mixture into small bowls that you will keep warm. Meanwhile crumble 2 slices of homemade bread without crust and toast them in a pan with a drizzle of oil, poached garlic and 100 g of chopped walnuts.

Garnish the chickpea cream with this mixture of bread and nuts, and add small slices of fresh porcini mushrooms.
For those who do not like them, they can be replaced with parmesan flakes, ham or speck cubes.

How to make vegetarian meatballs of vegetables, legumes or cereals – Italian Cuisine

Fried, stewed or baked: le vegetarian meatballs they are a healthy and tasty solution to bring to the table a second original that both young and old like. They are a perfect dish for a family lunch, for an informal dinner with friends or for a happy hour style buffet where guests eat directly with their hands … but, above all, they are strategic to make children or adults love each other reticenti, vegetables and legumes, mixing them with other ingredients. Think about that for many meatballs veg they are greedier than the classic meatballs of meat or of fish!

If a time then do the meatballs it was the basic escamotage to reuse the leftovers from the day before (starting from what remained in the roasting pan, boiled and boiled); today we can consider it an independent preparation, to be carried out by purposely purchasing all the ingredients. The fact remains that, if you like challenges in the kitchen, you can still put the art of recycling into practice and always adopt some useful anti-waste techniques.

Do the vegetarian meatballs it's still easy! You don't need great skills in the kitchen and the ingredients they are always cheap and easy to buy. In general, you just need to prepare a base of raw or cooked vegetables, boiled vegetables, quinoa, amaranth or millet to which you can add spices, grated cheese, eggs and breadcrumbs. The goal is to get a dough soft, but compact enough to be molded, with which to shape delicious balls to bake in the oven or in a pan. If the dough is too hard, add milk or broth, while if it is too soft, add some breadcrumbs.

The value of vegetarian meatballs is that you can customize them as you like, not just by changing them dough ingredients but, also, by adopting cooking techniques very different. You can bring fried meatballs, stewed meatballs or tomato sauce, baked meatballs and even boiled meatballs. You felt like eating the vegetarian meatballs and are you looking for ideas to prepare them? He thinks about it Salt and pepper! Continue reading this session and you will discover many basic techniques to cook them in a simple and appetizing way and as many recipes.

How to prepare vegetarian eggplant meatballs

The vegetable meatballs, they are so tasty that it would be a real shame not to eat them all year long! If the eggplant meatballs or those of zucchini they are perfect to prepare in the summer when these vegetables are in season, the meatballs of pumpkin you hate spinach they are tasty in autumn, winter or spring.

For prepare the eggplant balls there are many recipes, but the basis is always very similar. First you have to cook the vegetables in the oven taking care to wrap them in a paper bag. They will be cooked when, putting on the prongs of the fork, they will no longer resist. Helping yourself with a spoon extract the eggplant pulp, squeeze it to remove excess water, then mix it with egg, breadcrumbs and grated cheese. If you like you can enrich the dough with spices and aromatic herbs or you can place a mozzarella cheese cube in the heart of each meatball. Form the balls you just have to cook yours eggplant meatballs as you prefer: the classic recipe of Salt & Pepper it includes both frying and pan-frying. But we also have the stew variant with tomato sauce. If it's hot, and you have no intention of turning on the oven, you can also decide to cook the eggplant steam powered or in the pan with a drizzle of extra virgin olive oil and the aromas or spices you prefer.

How to prepare vegetarian pumpkin or courgette balls

For the pumpkin patties you can safely follow the same technique as the eggplant balls. Keep in mind that the pumpkin goes well with potatoes, with the savory and decisive flavors of cold cuts and cheeses and with the sweet flavor of raisins. If you are looking for new original inspirations for cook pumpkin patties we propose the version with speck and raisins: Click here to read the recipe.

As regards the Aubergine Meatballs you can easily choose whether to cook the vegetables in the pan and proceed as explained above for the aubergine balls or the pumpkin balls or to use them raw after a simple and quick order. In this second case, collect the grated raw courgettes in a colander, sprinkle with salt and after about twenty minutes crush them so that they lose the vegetation water as much as possible. Then add egg, breadcrumbs and cheese. Click here for the Greek recipe of the cretan courgettes. You can enjoy it with a creamy yogurt sauce!

How to prepare vegetarian spinach balls

If your favorite vegetables are spinach you can of course prepare some tasty ones meatballs of spinacthe all the year. To prepare them in a simple way, stew fresh or frozen spinach in a non-stick pan without adding anything: keep in mind that the vegetation water will have to completely evaporate. Once cooked, simply chop them and mix them with the usual basic ingredients of the classic meatball dough: eggs, cheese and breadcrumbs just enough to get the right consistency.

A useful tip: to work spinach, the use of mixers and blenders is not recommended, it is better to rely on the half-moon of our grandmothers. This avoids the risk of "shredding" the fibers excessively and reducing the vegetables in puree. To the basic compound you can add, if you wish, also some boiled and crushed potatoes, mozzarella or another type of stringy cheese. You can also use ricotta and, in this case, avoid using eggs. To be sure of the consistency of yours spinach balls without eggs add to the breadcrumb base mixture and make sure of the quality and freshness of the ricotta cheese. It must be well dry, better to use the one from the day before or, alternatively, drain it for a few hours in a colander so as to make it lose the excess liquid. Read here the recipe for spinach balls of Salt & Pepper.

How to prepare vegetarian potato dumplings

If you like them meatballs of potatoes (better known by the name of potato croquettes) know that there are hundreds of recipes! You can prepare them in many different ways, using very few or many ingredients. The neutral flavor of the potatoes allows endless combinations: with vegetables, with cheeses, with cured meats, with spices and aromatic herbs.

For the classic recipe first of all you have to boil the potatoes, better with the skin, in plenty of salted water. Once cooked, squeeze and mash while still hot using the special tool, a medium-bore vegetable mill or, at the very least, a fork. Do not fold on the mixer: otherwise, instead of getting a smooth, lump-free puree, you will have a pile sticky! You can then add eggs, grated cheese and flour to the basic mashed potatoes or mix a thick béchamel.

How to prepare vegetarian legume meatballs

The legume balls they are simple to prepare and are a real delicacy! But at the same time, I am also a second healthy and nutritious vegetarian: chickpeas, lentils, beans and peas are rich in proteins and have numerous beneficial properties for health. A low cost dish which can prove to be perfect for the lunch or dinner of the little ones.

The legume vegetarian meatballs most famous are undoubtedly i falafel, a typical dish of the Middle Eastern tradition based on legumes (usually chickpeas), onion, garlic, parsley and cumin. To prepare falafel in a workmanlike manner it is necessary to get to work a day earlier, soaking i dried vegetables in cold water for at least 12-18 hours. Once drained and rinsed, the soaked chickpeas should be dried thoroughly and mixed with the onion, chopped parsley and cumin in the mixer. The dough is left to rest in the refrigerator for at least 60 minutes before being turned into meatballs to be fried in plenty of peanut oil.

A faster way to prepare these vegetarian meatballs is to use, of course, i boiled vegetables. Ready-made canned ones are also good. You will be able to do so very practical chickpea balls, lentil meatballs, pea meatballs, Meatballs Bean but also soy meatballs or lupins. How to proceed? Scola i canned vegetables from the storage liquid, sciaquali and put them in the mixer together with your favorite vegetables, for example courgettes cut into coarse pieces, shallots or spring onion. To add flavor, add spices and, if you like, lemon zest or grated cheese. Blend everything until you get a thick paste, in this case it could be necessary to combine a couple of spoonfuls of water. Collect the puree in a bowl and mix with the breadcrumbs until the dough is compact, dry but soft enough to be shaped. As always you can cook them both in the pan and in the oven.

How to prepare millet or quinoa meatballs

If you want to prepare vegetarian meatballs original, instead of using vegetables or legumes, you can use cereals and fake cereals like the mile or the quinoa. Once blanched, they can be seasoned and used to create tasty meatballs, but with a delicate flavor, absolutely gluten-free. There are also two millet and quinoa gluten free foods, also perfect for the diet of those affected by celiac disease.

Prepare the millet meatballs it's really easy. First rinse the cereal several times under a jet of running water, then dry it and possibly toast it in a non-stick pan. Cook the millet in salted boiling water or vegetable broth for 15 minutes then drain and leave to cool wrapped in a cloth placed between the pot and the lid. Verdrai that will swell. To the boiled millet you can add raw or cooked vegetables, spices, aromas and egg that will serve as a binder. If the dough is too soft you can also add breadcrumbs.

To prepare the Quinoa meet balls you can use all 3 varieties of quinoa on the market: white, red or black. Keep in mind that the white quinoa it has a more neutral flavor that is well suited to any type of preparation. There red quinoa and the quinoa Black they have two distinct personalities but both have a stronger flavor. Whatever your choice, before cooking the quinoa, rinse the beans well under running water with a sieve: the quinoa seeds have a particular protective coating called saponin which can make them very bitter during cooking.

If you want to enhance the aromatic flavor of quinoa, we recommend toasting it before cooking. Pour it into a non-stick saucepan, even without adding fat, and let it jump for a few minutes. Then boil it in salted boiling water following the basic salt and pepper guide or the instructions given in the package. If you want to bring very simple quinoa meatballs to the table add to the boiled quinoa and made to cool egg, grated cheese, some spice or the most common aromatic herbs. In reality you can play around in the creation of very special dough, just add or remove the ingredients you prefer, to prepare some vegetarian meatballs always different! Do you need a recipe on the fly? Try the white quinoa balls of Salt & Pepper with added radicchio and cauliflower.

Pasta based on vegetables and legumes, good and nutritious – Italian Cuisine

Naturally gluten free and rich in protein, but also phosphorus, iron, zinc and manganese. Not a pasta, but a real complete meal based on vegetables and legumes, in the format and speed of cooking pasta.

Which dish best represents our cuisine, if not pasta? Greedy and satiating, it lends itself to many condiment solutions, from the most traditional to the most imaginative. But if it is true that pasta likes (almost) everyone, it is equally true that many prefer not to overuse it. Who can not because gluten intolerant, but also those who lead a sports life or are attentive to a healthy and balanced diet.

Don't call it pasta. Completely gluten-free, Verdipiù di Felicia (absolute novelty on the Italian market) is a real complete meal based on vegetables and legumes, and therefore gluten-free but rich in protein, phosphorus, iron, zinc, potassium and manganese. No longer a sin of gluttony but, on the contrary, a first course in the name of health, which combines the beneficial properties of legumes with those of vegetables, but in the format and simplicity of cooking pasta. It only takes 5 minutes to put a rich, nutritious and balanced dish on the table, reducing preparation time to a minimum. With a very high presence of vegetables: 20% organic yellow pumpkin (140 grams of fresh pumpkin per 100 grams of Verdipiù) and 10% organic red beet (200 grams of fresh beetroot per 100 grams of Verdipiù), without legumes to be soaked at night, as grandmothers taught, or vegetables to clean. Only the cooking time of a normal pasta dish (and even less!) With the possibility of magically putting everyone in agreement. Sportsmen, health-conscious, lovers of good food, children and all those who choose a healthy and at the same time tasty food, can thus obtain a balanced nutritional supply from a single dish.

Two combinations are proposed: the yellow lentil and pumpkin striped lentils and the red and beetroot homemade lentils, colorful and inviting even for the little ones. In 5 minutes you bring to the table not a pasta dish but a complete meal, made of 100% organic products, to be seasoned simply with a drizzle of oil and grated Parmesan.

If you are looking for even more delicious ideas, here are two recipes for bringing Verdipiù to the table.

verdipiù vegetable paste and legumes

Garlic, oil and hot pepper

Ingredients

200g of Verdipiù with pumpkin

1 chili pepper

2 cloves of fermented black garlic

black olive crumble

extra virgin olive oil

salt

Method

Boil the pasta in plenty of salted water. Once cooked and drained, sauté in a pan with cold EVO oil and add slices of black garlic. Serve and garnish with chilli and black olive crumble.

So spontaneous

Ingredients

200g Verdipiù with beetroot

250g of borage (or wild herbs)

1 yellow pepper

1 yellow carrot

1 medium potato

Extra virgin olive oil

salt

Method

Boil the borage, the potato and the pepper and, after having peeled them, blend them all with oil. Cut the carrots into strips and place them in water and ice. Boil the pasta in plenty of salted water. Separately, form a borage mirror on the bottom of the dish on which to lay the pasta and season with extra virgin olive oil. Garnish with the carrots in strips and the emulsion of yellow pepper.