CHICKPEA PAST WITH DRIED TOMATO BEAT
- 200 g – dried chickpeas / Cicerchie BIO
- 1 bay leaf
- 2 cloves garlic
- 2 sprigs rosemary
- 60 g – extra-virgin olive oil
- 4 dried tomatoes
- 2 glasses white wine
- Energy value: ca. 242 kcal (portion)
- Features: Good iron content (4.2 mg per serving)
- Ideal as: second dish
- Indicated in case of iron deficiency (it is recommended to combine with this dish foods rich in vitamin C and avoid the consumption of tea and coffee).
Wash accurately the chickpeas with running water for 2 minutes. Cover them with water in a container and refrigerate for at least 8/12 hours. Remove water and pass them again under the water from the tap jet washing them carefully. Use a large saucepan (they will double in volume) place the chickpeas, half extra oil, a whole clove of garlic and the aromas to taste.
Cook at low temperature and toast them a little, taking care to stir them with a kitchen spoon. Blend with a glass of white wine. Continue to cook at gentle heat for about 1 hours and a half, adding enough water at a time to keep them covered by the water.
At the end of the cooking, add salt, remove the aromas and blend with some of the cooking water, making a smooth and homogeneous cream. Brown the oil with the garlic, chili and rosemary. Filter and taste the past with the flavored oil.
Hit by a knife the dried tomatoes until you get a puree. Pour the chickpea sauce on hot plates.
Garnish with rosemary, dried tomato puree and serve.
The remaining glass of wine is for you!
EME OR NOT EME … THIS IS THE DILEMMA:
Iron in food can occur in two forms: eme and not-eme.
Iron not-eme, is the one present almost for the totality in the world of the vegetables but the less bio available, compared to the iron-eme which is more bio available. But these doesn’t mean that we can’t absorb iron from vegetables.
This recipe is a great second dish, very tasty, made with chickpeas, and hearing it, has a good iron content.
To be able to absorb this precious element in greater quantities, it is enough to pay attention to small steps:
– immerge in water the dry legumes before cooking (so as to limit the contents in phytic acid)
– Consume foods containing vitamin C, such as citrus fruits, kiwis, cabbage, peppers, rocket salad and lettuce salad, in your meal (they can increase the absorption up to six times!)
– Avoid consuming the recipe with coffee, tea, milk and milk derivatives.
It is good to use these small tricks every time you consume legumes. Adding the consumption of foods rich in vitamin C, and avoiding eating coffee, tea, milk and derivatives are useful advice both when eating legumes and when consuming other foods rich in iron.
This is very important because it allows you to take iron not only from animal foods, but also from vegetables, grant a varied and healthy diet.