Chickpeas With Squid: A Simple And Healthy Recipe
This recipe for chickpeas with squid manages to deliver important nutrients of high quality, so it is recommended in a healthy diet.
It is important to eat seafood with a certain frequency. Legumes are also recommended by experts.
What needs to be considered is that one of the cornerstones of a healthy diet is variety. The wider the range of foods you eat, the better. This reduces the risk of essential nutrient deficiencies and helps keep your body in top shape.
Chickpeas with squid
Before we get started on how to make the recipe, we will talk about some of the benefits of eating this dish. First of all, we need to emphasize how positive it is to consume legumes regularly. These products deliver carbohydrates of the highest quality.
In addition, chickpeas are characterized by the content of fiber. This drug modulates the appetite and reduces it. It shows a study published in the European Journal of Clinical Nutrition . This way, it is easier to follow a low calorie diet plan that allows effective control of body weight.
On the other hand, legumes stand out for their concentration of micronutrients. Among them, iron stands out as it is a key substance in preventing anemia. However, its absorption is limited, especially if ingested with fiber.
For this reason, intake of it along with vitamin C is recommended to increase uptake, according to research published in JAMA .
The content of proteins with high biological value stands out in squid. These nutrients are essential for proper tissue recovery.
In addition, most shellfish supply a significant amount of iodine. This mineral plays a crucial role in the function of the thyroid gland. This is confirmed by an article published in the journal Biological Trace Element Research.
Find out more: Seven foods with iodine you should add to your diet
Ingredients
- 2 potatoes
- Balsamic vinegar
- 300 grams of chickpeas
- Extra virgin olive oil
- 1/2 pound squid
- Spices: bay leaves, oregano, salt, parsley, garlic powder and saffron
Step-by-step instructions
You should start by soaking the chickpeas for 24 hours. The second option is to buy them canned and ready to use.
When they are done soaking, place the legumes in a pressure cooker for 15 or 20 minutes from the moment the valve goes up. Then set the chickpeas and their moisture aside.
Next, cut the squid into medium-sized pieces, season and sauté in a pan with extra virgin olive oil. When they start to take on color, add the chickpeas, a few bay leaves, garlic to taste, a pinch of saffron and a few spoonfuls of vinegar.
Pour in the water from the chickpeas until the contents of the pan are covered. Peel the potatoes and cut them into small pieces, and also put them in the pan. Close the pressure cooker and cook for about 4 minutes from the moment the valve opens. If you are cooking in a traditional pan, half an hour more is needed.
When the time is up, the chickpeas with squid are ready to serve. They work well as a main course as they provide a good amount of nutrients. They can also be eaten as an extra dish after a vegetable dish.
Prepare chickpeas with squid
It is easy to cook chickpeas with squid. It is a very nutritious combination that does not take long if you have a pressure cooker.
In addition, it is always possible to buy the chickpeas that are already cooked and canned. In this case, they must be incorporated at the end of the cooking process, so that it all boils on low heat for about 5 minutes, so that the flavors are integrated.
Remember that experts strongly recommend that legumes and seafood be included in your diet. It is good to eat these foods at least a few times a week.
Finally, keep in mind that squid can be replaced with other similar foods, such as shrimp or baby squid. The taste of the final result will be a little different, but the process is the same, except that the smaller pieces require a shorter cooking time.
