With this recipe suitable for vegans, vegetarians and celiacs, you will discover the greatness of cooking without meat and enjoy this Christmas to the fullest with a healthy, delicious and easy-to-prepare idea.
This preparation is the work of OK to Shop, which is an app created in Chile, which allows vegans, vegetarians, celiacs and lactose intolerant people, etc., to have access to information on the products they can consume in their day to day. Through its free application, the tedious task of reviewing the labels and the ingredients in its composition is avoided, since, by reading the barcode of these, it provides all its nutritional information, in addition to notifying you when a product is adapted or not. to your lifestyle.
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As explained Amaru LatorreOK to Shop nutritionist: “The brown rice that you will find in this recipe helps to have a lower glycemic index compared to white rice. In addition, legumes, when combined with a cereal, such as rice, generate amino acid complementarity and thereby improve the quality and supply of proteins.”.
“Never forget to soak legumes for 24 hours BEFORE to decrease the phytic acid (specific to legumes), is an «antinutrient» that inhibits the absorption of some important nutrients from legumes, such as: phosphorus, «explains the expert.
If you want to achieve a menu without meat or fish for Christmas Eve, but you do not want to stop surprising your guests. The food experts at OK to Shop recommend an original and different recipe to surprise all diners. Take note of this simple idea and start cooking it.
SWEET POTATO STUFFED WITH BROWN RICE AND CHICKPEA
INGREDIENTS:
2 cloves of garlic finely chopped
1/2 cup cooked brown rice
1/2 cup of cooked chickpeas
1 teaspoon of turmeric powder
1 pinch of dried chile de arbol or dried peperoncino
2 large yellow sweet potatoes
1 tablespoon olive oil
Salt to taste
fresh rosemary
PREPARATION:
Wash the sweet potatoes well and place in water to boil.
Add the sweet potatoes when the water is boiling and cook them over low heat for 25-30 minutes or until they are soft inside.
In a skillet over medium high heat, place 1/2 tablespoon of olive oil and add the garlic.
Cook for 2 minutes.
Add the rice, the cooked chickpeas and the turmeric powder, mix well. Cook for 7 minutes.
Add a pinch of salt and a pinch of dried pepperoncino. Mix and remove from heat.
When the sweet potatoes are cooked, drain and cool for 10 minutes. Cut it in half and remove, with the help of a spoon, part of the content and add it to the rice and chickpea mixture.
Fill the sweet potato with the mixture of rice, chickpeas and sweet potato and add rosemary leaves.
Put a little olive oil on top and bake for 10 minutes at 180º C.
Lastly, serve.
NUMBER OF SERVINGS: 2 INDIVIDUAL SERVINGS
PREPARATION: 10 MINUTES
COOKING: 40 MINUTES
TOTAL: 50 MINUTES
APT TO:
- Vegans.
- Vegetarians.
- Celiacs (as long as the food contains the gluten-free stamp).
- Aplv (as long as the food does not have traces of milk, soy or any other allergen specific to each patient).
- Specific allergies such as eggs, fish, peanuts, etc. (as long as they do not have traces).
- halal
NUTRITIONAL TABLE (PER INDIVIDUAL PORTION)
Energy 511 kcal
Proteins 10.7g
CHO 85.2g
Fats 15 g
Fiber 11.5 g