Salad with dried figs, chickpeas and vegetables

 

 

With the arrival of autumn, more succulent dishes become more appealing, so today we bring you a recipe with dried figs that is as appetizing as it is healthy, perfect for slow cooking, soft and nutritious.

 

The great advantage of using El Pajarero dried figs in gastronomy is that they can be used in both desserts and savory dishes, and combined with certain ingredients, they enhance the flavor of this delicious fruit that is as nutritious as it is healthy.

 

Below we describe the recipe for six people and the preparation of this delicious dish with dried figs, chickpeas, world spices and seasonal vegetables. It is ideal to combine with couscous or white rice.

 

Ingredients

- 150 g of dried figs El Pajarero

 

- 2 zucchini

 

- 400 g cooked chickpeas

 

- 200 g sweet potato

 

- 1 large tomato, peeled and cut into small pieces (or 200 g canned tomatoes)

 

- 3 baby carrots

 

- 150 g green beans

 

- 2 red onions

 

- 1 clove of garlic

 

- A pinch of cinnamon powder or cinnamon stick

 

- 1 teaspoon cumin

 

- 500 ml vegetable stock

 

- 1 tablespoon of honey

 

- 1 teaspoon of grated fresh ginger

 

- ½ chili pepper

 

- Salt, black pepper

 

- Extra virgin olive oil.

 

- Fresh mint

 

- 30g cashew nuts

 

- Spices such as sesame, coriander and turmeric to taste.

 

 

Instructions

- Place the pot on the hob with a splash of oil, when it is hot, add the onions cut into julienne strips, sprinkle some salt, sauté until transparent.

 

- Add the small chopped garlic clove.

 

- Set the onion aside for the sides, leave a hole in the center and add the spices, grated fresh ginger, teaspoon cumin, ½ teaspoon cinnamon, 1 teaspoon turmeric, sesame and coriander. Let them warm up a little to release all their aromas.

 

- Add the tomato and the broth.

 

- Add the cut zucchini and the sweet potato .

 

- Add the green beans, trimmed and cut into 3 or 4 pieces each.

 

- Add the carrots cut into large pieces.

 

- Season with salt and pepper and cook for about 30 minutes with the lid on.

 

- Drain the chickpeas in a colander under the tap and set aside.

 

- Add the drained chickpeas and mix gently with a wooden or silicone spoon so as not to break the vegetables.

 

- Once the vegetables are tender, add the halved dried figs to the pot.

 

- Pour a thin drizzle of extra virgin olive oil over the preparation along with some mint leaves.

 

- Serve with couscous or white rice.

 

Enjoy!

 

 

El Pajarero dried figs

 

The benefits of dried figs

The most important health benefits of dried figs include, among others, their ability to strengthen bones, lower blood pressure, optimize digestion, aid in weight loss and regulate diabetes symptoms.

 

Skin Care

With a good amount of vitamin E, vitamin C and calcium, these dried fruits can give your skin a much-needed boost. These active ingredients can work as antioxidants to scavenge free radicals and prevent them from causing oxidative stress, which leads to wrinkles, age spots and other imperfections. It can also improve skin elasticity, to keep you looking younger for longer.

 

Bone density

There is a wide range of minerals found in these nuts, which can be good news for those looking to protect their bone density. As you age, your body draws minerals from your bones, resulting in weak joints and increased risk of osteoporosis; fruits like these can  help slow that process.

  

Blood pressure

With a significant amount of potassium, these nuts are excellent for lowering blood pressure. Potassium is a vasodilator, which means it can reduce tension in blood vessels and arteries, thus protecting your cardiovascular system from heart attacks, strokes and atherosclerosis, while reducing your risk of coronary heart disease.

  

Immune system

Vitamin C is a key component of any immune system, as it can stimulate white blood cell production and strengthen your defenses against various infections and foreign pathogens. The other antioxidants in these fruits can further reduce the workload on your immune system.

  

Chronic diseases

Chronic diseases and inflammation are serious problems that many people face, but by increasing the number of minerals and vitamins, particularly antioxidants, you can reduce oxidative stress in your system and prevent things like heart disease and rheumatoid arthritis.

 

Weight loss

The significant level of fiber in these dried fruits helps to increase feelings of satiety, thus preventing overeating or unnecessary snacking; however, be aware of the high level of calories and sugar, so it is advisable to consume dried figs in moderation.

 

If you want to know the nutritional values of dried figs, click here.