240117 giulia (in) p pt recept giulia checked

By: Audrey, Elin and Giulia

HEALTHY FOOD COOKING WORKSHOP

Gruel of Chickpeasby Giulia

250 g of chickpeas flour750 g of water1 spoonful of salt25 g of extra virgin olive oil + 25 g for oiling

Ingredients:

Material:

1 bowl 1 whisk 1 pan for oven

1. Take water into a bowl and add the chickpeas flour while mixing with a whisk

Directions:

2. Let it sleep for 4 hours

Directions:

3. After 4 hours withdraw the foam using a slotted spoon. Then add a spoonful of salt and 25 g of oil while mixing with the whisk

Directions:

4. Grease 2 pans of φ32 with the oil and pour the mixture in equal parts in both the pans

Directions:

…or you can cook half of the gruel on fire along with onions

Directions:

5. Put the pans into the preheated oven at 200°C for 30 minutes or cook over the fire like an omelette for 10 minutes about for each side

Directions:

IT COULD BE CONSIDERED ANOTHER KIND OF OMELETTE WITHOUT EGGS!

Lot of Proteins: this recipe contains about 2 times of the proteins contained in 1 egg

Few Fats: it has half of the fats contained in 1 egg (and there are only good fats!)

Zero CholesterolRich in Iron: it has about 4 times the

amount of iron contained in a chicken breast

Benefits:

Nutritional Facts 100g EGGS CHICKEN

BREAST CHICKPEAS

Carbohydrates Traces 0 g 50,6 gFibers 0 g 0 g 13,8 gProteins 12,4 g 30,2 g 21,8 gFats

Saturated Fatty Acids

Monounsaturated F.A.

Polyunsaturated F.A.Cholesterol

8,70 g3,17 g2,58 g1,26 g370 mg

0,90 g0,29 g0,23 g0,25 g75 g

4,7 g0,63 g1,36 g2,69 g0,0 g

Iron n.d. 0,60 mg 6,10 mgCalcium n.d. 5 mg 117,0 mgVitamins

ACE

n.d.0 mgn.d.

0 g0 g0 g

30,0 μg5,0 mg2,61 mg

Benefits:

*Compositions of Foodstuff Charts INRAN - Istituto Nazionale di Ricerca per gli Alimenti e la Nutrizione (National Institution for research about Food and Nutrition)

It can also be cooked on the fireYou can also add cooked vegetables (like

onions) as you can do with an omeletteYou can also add some spices as you preferYou can eat it inside a sandwich or with a

salad etc.

Other versions:

The origin of this recipe is Italian and belongs to the age of the ‘Sailor Republics’ in the middle age.‘Sailor Republics’ were port cities which, thanks to their maritime activities, had political autonomy and economic prosperity.The most important of them were Amalfi, Genova, Pisa and Venezia.

History:

In the ‘discovery’ of the gruel of chickpeas are involved two of them: Genova and Pisa.

These two republics fought in the “battle of Meloria”.

History:

History:

IN THIS FIGHT THE WINNER WAS GENOVA.

History:During the return to their city the fleet of Genova was involved into a storm.In the bastle some sacks of chickpeas and some olive oil casks tipped out, mixing with the sea water.Because there was less food on the ship they recovered all that they could.

History:This was what sailors had to eat; fortunately some of them didn’t eat it and left it in the sun.

The day after they were very hungry and they ate the dry-gruel discovering that it was good!

History:Coming back to home they try to cook it into the oven to improve their discovery.They called it ‘the gold of Pisa’ to remark their win on their rivals.

The End