08 Oct Eggplant, chickpea and rocket salad
During these early autumn days, we can consume legumes in healthy recipes such as this temperate eggplant salad, a lighter dish than winter casseroles. At the same time, seasonal eggplants invite us to enjoy a delicious meal with them.
For this recipe I usually use white beans, although yesterday I made a variant with chickpeas. Either of the two goes just as well.
It is important to remember to soak the chickpeas between 12 and 24 hours before cooking them. You can also buy them in quality, organic preserves, to enjoy their delicate texture in salads.
Ingredients for 4 people
- 400 grams of cooked chickpeas
- 2 large eggplants
- 1 onion
- 1 bunch of rocket
- 1 lime
- ½ glass of vegetable broth
- ½ teaspoon apple vinegar
- 2 tablespoons of extra virgin olive oil
Cook the chickpeas (previously soaked) for 2 or 3 hours, until they are tender. It is recommended not to add salt to the cooking and to add them once the water is hot, so that they remain tender. We can also add a cube of kombu seaweed when cooking them to help digestion. Then drain and set aside.
Wash and dry the eggplant. Cut into cubes of no more than two centimeters on each side. Chop the onion. Heat a frying pan with a little oil and add the eggplant with the onion. Season with salt and pepper and sauté over medium heat. Add the broth, sauté for a few minutes until the eggplant is just right. Remove and arrange in a serving dish or salad bowl. Add the chickpeas and the arugula.
Prepare a dressing by beating the olive oil with the vinegar, the juice of half a lime, salt. Add to the salad.
Tips and variants
In order to share this dish with our children, it is important to get to know them and be able to offer them what most invites them to try it. In the case of small children, chickpeas can be presented in the form of hummus, which helps digestion. In the case of eggplants it can also be presented as a mayonnaise. At home, one of my kids prefers the texture of purée, and another one does not. That’s why I also play with this, so that they get to try different textures and tastes.
I always find it interesting to make use of seasonal fruits and vegetables. From an Ayurvedic point of view, this combination of ingredients pacifies Kapha and Pitta. Vata should take it in moderation. As autumn and winter progress, we will place more emphasis on harmonizing Vata aspects.
Eggplant: Family of the Solanaceae, close relative of the tomato. It contains potassium, phosphorus, chlorine, sulfur, calcium, magnesium, sodium, iron. Provitamin A, complex B and vitamin C. It is alkalinizing, mineralizing, soothing, emollient, healing, diuretic, laxative, anti-inflammatory, digestive, anti-anemic, antioxidant. Its anthocyanins help to lower cholesterol.
Chickpeas. This legume is considered a remarkable source of carbohydrates of slow absorption, which produce a gradual assimilation of glucose, avoiding the imbalance of sugar levels and generating a constant energy. It contains protein but at the same time it is very poor in saturated fats and rich in fiber, so it helps regulate cholesterol. By combining chickpeas with cereals (rice, couscous…) the quality of its proteins increases. Its richness in fiber improves the intestinal transit and contributes to the absorption of carbohydrates even more slowly. The chickpea has many minerals, especially phosphorus, iron and magnesium and is especially rich in vitamins B1, B6 and folic acid.
Rocket: Vitaminizing, anti-anemic, diuretic, and purifying. It is rich in vitamins A and C, iron, sulfur and potassium.