Do you want to recover Energies? try this recipe

This week in our section of sport Nutrition We leave you a traditional recipe that is easy to cook and also delicious, which our collaborator specialized in nutrition Sandra Sardina recommends us.

Chickpeas with rice and vegetables

 Ingredients (1 person)

•  100 g of preserved chickpeas
• 30 g of raw rice
• ½ small potato
• ½ onion
• 50 g spinach
• 30 g of green beans
• ½ leek
• 40 g pumpkin
• Paprika
• 1 garlic clove
• 10 ml of aceite oliva
• A pinch of salt

PREPARATION

The night before we soak the chickpeas in warm water with a little salt, or use cooked chickpeas.

The next day we remove them from the soaking water and cook them in plenty of hot water with a little salt, during 2 hours in a normal casserole or 30 minutes in a fast pot. If they are cooked, wash them with plenty of water and a sieve.

 On the other hand we fry in the oil the garlic and the chopped onion minced in small square.

When the onion is transparent add the leek cut into small strips, the green beans, the chopped spinach and the squash cut into squares.

 Sauté the whole in a pan with the garlic and the poached onion and add the paprika.

 Mix everything with the chickpeas, add the rice and let it cook the whole for 20 minutes.

 We put on salt and ready to serve.

NUTRITIONAL COMMENT

Due to the nutritional characteristics of the ingredients that make up the dish, it could be consumed as Sole plate since it provides a great variety of nutrients. On the one hand, chickpeas, rice, potatoes and squash provide us with important amounts of carbohydrates y vegetable proteins, that when combined between them, proteins are obtained as complete as those of meat or eggs.

On the other hand, the dish is completed with a sauté of different vegetables that will provide vitamins, minerals, fiber and substances with antioxidant action. If we add a fruit rich in Vitamin C (strawberries, tangerines, orange, kiwi…) to desserts, we will improve the nutritional value of the dish by increasing the bioavailability of iron in legumes and vegetables.