Bread bruschetta with avocado and spiced baked chickpeas

Eating legumes is a good habit to help your gut and your heart too. But not everyone likes them. Replacing the portion of meat or fish with one of legumes is difficult for many people, because they consider them a real side dish! We give legumes the opportunity to be part of our menu with this magnificent recipe of bread bruschetta with avocado and spiced baked chickpeas for lunch or dinner even when you are following your Program Nutri®WEIGHT for weight loss (as long as you check your quantities in your program). Try this magnificent recipe as part of a lunch with friends or a quick dinner and we are sure it will remain on your family's menu forever!

You have no idea how quick and tasty this DNC®plate recipe is!

You will need a few simple ingredients to prepare this DNC®plate recipe chosen from the best DNC®plate of the Program Nutri®.

How nice is it to bring a recipe created with your own hands to the table?

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CHICKPEAS Chickpea is a herbaceous plant of the Fabaceae family. The seeds of this plant are chickpeas, legumes widely used in human nutrition that represent an excellent protein source. What are dried chickpeas good for? In particular, they contain iron against anemia, calcium for the maintenance of bones and teeth, vitamin A and group B, beneficial fibers for intestinal transit, also useful for lowering cholesterol and consequently guaranteeing heart health. and the circulatory system. Do chickpeas need to soak before roasting in the oven? For this recipe we have chosen already cooked BIO chickpeas, but if you take dried chickpeas and leave them to soak, for the time described on the package, you do not have to cook them before roasting in the oven. The rinsing and drying of the chickpeas (both canned and dried after soaking) is the most important part for a good roasting of the chickpeas. When you rinse canned chickpeas, about 30-40% of the sodium is removed. However on the market there are also canned legumes in water and not in water and salt, check the package or look in the shops of BIO and natural foods. Sometimes choosing an ultra-fast or ultra-easy recipe can relieve you from cooking every day, but it gives you the opportunity to enjoy a dish that winks at the greedy ones of the tradition even if you are following your Nutri® program for the loss of weight or for your sport or for your pathologies this solution is ideal for keeping the extras under control!

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🍳 PREPARE with DNC®plate step by step

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STEP 1

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PREPARE THE INGREDIENTS

There is no quick recipe without the preparation first of all the necessary !!

Make room in the kitchen or on the table to have everything you need to make the recipe.

Cooking will be simple and relaxing and above all ... fast!

You need for each dish: Boiled BIO CHICKPEAS (check the quantity in your Nutri® Program based on lunch or dinner) spices: chilli, garlic powder, spicy paprika, sage powder powdered flour (or gluten-free flour) parchment paper soaked in water and squeezed, baking sheet extra virgin olive oil bread (whatever you prefer, but we recommend ciabatta or baguette or slices of loaf) or gluten-free bread grill or oven for bruschetta ripe avocado lemon salt, extra virgin olive oil salad to serve or other vegetables (bitter herbs or cherry tomatoes are also perfect)

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STEP 2

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START WITH THE TASTE the MAKEUP is BEGINNING with the combination of tastes!

Forget the long and complicated procedures .. Follow these simple steps and you will get a spectacular result that will surprise your family or your guests.

You can bring this DNC®plate recipe from the Program Nutri® for your family to the table, it will give you an explosion of flavors you will never forget!

The secret to a good dish is to mix the flavors. Follow the steps and you will surely introduce this recipe among the most popular of your family!

DO THIS

Drain the chickpeas well under running water and try to have them dry enough but don't dry them too much unless you want them crunchy like popcorn! In a large bowl to accommodate them all put 1 of flour (do not add more) and the spices (1 tablespoon in total). Pass inside the chickpeas will cover themselves by shaking the bowl! Spread the chickpeas on the baking sheet and pass a drizzle of oil over the surface. The trick to have super crunchy chickpeas is cooking, you can use a lightly oiled baking sheet, but if you pass the parchment paper under water and squeeze it well, you won't use extra oil! Turn on the convection oven at 200 degrees. When it reaches the temperature, cook for about 30 minutes. Remember they must be beautifully colored, so at the most extend the times to 40 minutes total and spend the last 2-3 minutes on the grill, this step is essential to have them ultra crunchy. But be careful not to go away because they burn in a short time ... In the meantime, bruschetta the bread either in the oven to have it dry, or in a pan or on the plate to have it crunchy on the outside and a little softer inside (it's better). At the last moment, clean the avocado, mash it with a fork and season it with a few drops of lemon to keep it from blackening and a pinch of salt and oil. Spread the cream on the bruschetta and distribute a generous handful of crunchy chickpeas .... the rest you can eat as an aperitif or snack in front of the TV!

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STEP 3

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The Nutritionist recommends :

Check carefully the quantities per portion you have in your Program Nutri® that you are following according to your needs and adapt them to those of the recipe!

NO TIME???

Always try to spend the shopping according to the menu of your Program Nutri® you will have the ingredients available and you will not have energy drops during your working day, study or sport!ata lavorativa, di studio o sportiva!

TO KNOW

Properties and benefits of chickpeas The fibers and proteins of chickpeas promote satiety. They improve blood sugar. They promote gastrointestinal health. They reduce cardiovascular risk. Roasted chickpeas are healthier than chips in the bag! Not only are they high in protein and fiber, but they have also been shown to lower cholesterol. ... There will be no shortage of fries if you have crispy chickpeas on hand when you need something tasty! There are also ready-made ones on the market, they are much drier unlike those you can get at home, try to buy those dry, toasted not too salty! Don't like avocado? You can combine bruschetta with crispy chickpeas with rocket pesto or cream cheese or cottage cheese or broccoli mousse, this last combination is the most popular in my house !! Test your combination and check the quantities in the menu of your Program Nutri®.

Dottoressa Ravelli Lia Resp. DNC®, creatrice del Programma Nutri® Nutrizionista Sportiva, Dietista Clinica Spec.Tecn. Assist. Perfezionata in Nutrizione e Benessere Perfezionata in Nutrizione e Alimentazione Pediatrica Perfezionata in Nutrizione Oncologica Perfezionata in Nutrizione Sportiva Master in Nutrizione Sportiva Diplomata in Omeopatia Esperta in DCA, Fitoterapia, Eubiosi/Benessere Intestinale @dottoressa_lia_ravelli @DNCravelli

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DISCLAIMER

The advice provided is a DNC® mini-GUIDE but cannot in any way replace the outpatient visit. Specific Clinical Nutrition is based on the person and his life (work, pathologies, sports, tastes, habits) and cannot be generalized in any way!

The treatments described on the site do not represent a precise indication of the results that can be obtained, which may vary from person to person.

The dietary and phytotherapeutic advice in the article must be intended for educational purposes only. This information should never replace the personalized advice of a specialist. Therefore, any decision made on the basis of these indications must be understood as personal and according to one's own responsibility. ✍🏻 DNC®blog

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