CHICKPEAS WITH DRIED TOMATO
- 200 g – dried chickpeas
- 1 bay leaf
- 2 cloves garlic
- 2 sprigs rosemary
- 60 g – extra-virgin olive oil
- 4 dried tomatoes
- 2 glasses white wine
- Energy value: 242 kcal (portion)
- Features: iron content (4.2 mg per serving)
- Ideal as: second dish
- Indicated in case of iron deficiency (it is recommended to consume this dish with foods that are rich in vitamin C and avoid the consumption of tea and coffee).
Wash the chickpeas well under running water for 2 minutes. Place chickpeas in container and put in fridge for at least 8/12 hours. Remove water and rinse well again. Place the chickpeas, half quantity of extra virgin oil, a whole clove of garlic and aromas in a large pot.
Cook at low temperature stirring occasionally with kitchen spoon. Add a glass of white wine. Continue cooking under gentle heat for about 90 mins. During cooking time, add some water so that chickpeas are constantly covered with liquid.
At the end of the cooking, add salt, remove aromas and blend adding some of the cooking water to obtain a smooth cream. With other half of olive oil, brown garlic, chili and rosemary together.
Filer and add to chickpeas. Chop the dried tomatoes up finely to obtain a paste. Place chickpeas in bowls, garnish with rosemary, dried tomato paste and serve. The remaining glass of wine is for you!
TO HEME OR NOT TO HEME … THIS IS THE QUESTION!
Iron in food can occur in two forms: Heme and non-heme.
Non-heme iron is mostly found in vegetables and for the most part, is not easily absorbed by the body while heme iron is. However, this does not mean that we can’t absorb iron from vegetables.
The chickpea recipe is a very tasty second course and it contains a fair amount of iron.
To be able to absorb this precious element in greater quantities, you should follow some steps:
– immerge the dry legumes in water before cooking so as to reduce phytic acid.
– Consume foods containing vitamin C, such as citrus fruits, kiwis, cabbage, peppers, rocket salad and lettuce with in your meal as they can help to increase iron absorption up to six times.
– Avoid consuming coffee, tea, milk and milk derivatives.
You should follow these guidelines each time you consume legumes and food which are rich in iron.