Ingredients
- quinoa 55 g (raw)
- spinach 100 g
- chickpeas 140 g (cooked/drained)
- cherry tomatoes 150 g
- olive oil 10 g
- lemon 10 g
- seasonings, salt, pepper
Instructions
- Rinse the quinoa well under cold running water, then boil it in two parts water with salt, following package instructions (approximately 15 minutes), until all liquid is absorbed.
- In a large pan, heat the olive oil and sauté the chickpeas (well drained and rinsed) for 3-5 minutes, until lightly browned.
- Add the halved cherry tomatoes and spinach to the pan. Sauté quickly, just until the spinach starts to wilt (approximately 2 minutes).
- Incorporate the cooked quinoa into the pan, mixing all ingredients.
- Season with lemon juice, salt, pepper and seasonings to taste.
- Serve the warm salad immediately after preparation.
This warm salad is an exceptional source of complete plant proteins, thanks to the amino acid profile of quinoa, which differentiates it from other grains. From a physiological standpoint, combining chickpeas (rich in fiber and complex carbohydrates) with quinoa ensures slow energy release, contributing to blood sugar stability.
Spinach and cherry tomatoes bring a significant supply of vitamins (K, C), minerals (magnesium, iron) and antioxidants (lycopene). Nutritional studies demonstrate that fiber from chickpeas acts as prebiotics, feeding beneficial bacteria in the colon and supporting a healthy intestinal microbiome. The presence of vitamin C from lemon is essential to maximize the absorption of non-heme iron from spinach and quinoa, a crucial aspect for vegetarian diets. This meal contributes to overall vitality, optimal digestion and cellular protection.
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