SLC25-W4 // "Ensalada de Garbanzos."

Hello dear friends,

How are you all? I hope you are well. I am also fine by the grace of Allah. Today, I have come to participate in the fourth week of the Steemit Challenge SLC-S25/W4, organized by the Honorable Teacher @dasudi ma'am. As a student, I am eager to participate and learn a great deal from the challenges. And I feel proud to participate in this challenge.

Salads made with chickpeas are equally popular all over the world, especially in regions where chickpeas are a staple food. They are widely appreciated for being healthy, protein-rich, fiber-rich, and vegetarian/vegan-friendly, which makes them popular in various cultures.
Today I will be making that popular chickpea salad. The ingredients required for this are:-

🌿Basic ingredients:-

Basic ingredients of my chickpea salad

🌿For vinaigrette:-

🌿Chickpea Salad tutorial:-

🍅Step:-01

• First, I prepare all the ingredients for making the salad. I boil the chicken meat in a pan. At this time, I add some salt during the boil.
• Drain the boiled meat and cut it into small pieces.
• I had boiled the chickpeas in advance. I checked again if there was any water in it.

🍅Step:-02

• Now I start preparing by ensuring food hygiene. I wash and dry each ingredient of the salad with enough water.

🍅Step:-03

• I prepare one tomato, 1/2-piece green capsicum, 1/2-piece yellow capsicum, and a cucumber and cut them nicely.

🍅Step:-04

• Again, I sit down with all the ingredients to make the salad.

🍅Step:-05

• I took a large bowl to make the salad; I started adding each ingredient. I start with a cucumber, put the cucumber, which I cut into small pieces in the pot.
• Now I add tomatoes.
• Then I add the green capsicum, which I cut into small pieces.
• Again, I add the yellow capsicum pieces.

🍅Step:-06

• After adding all the vegetables, I add the chickpeas, which are the main ingredient of the salad. I had boiled it beforehand.
• At this stage, I add the meat pieces.

🍅Step:-07

• I also added the chopped onion to the bowl.
• I mix all the ingredients. After mixing it well, I keep it aside.

🍅Step:-08

• Now I put three spoons of mustard oil in a bowl,
• I put two spoons of vinegar in the bowl.
• I also added one spoonful of honey to the bowl.
• Again, I add a little pepper.
• I mix all the items well.

🍅Step:-09

• Again, I mix salt and pepper to taste and keep it aside.
• Now I add the vinegar mixture to the salad mixture, mix everything well, check if everything is perfect, and keep it in the refrigerator for 1/2 hour.

🍅Step:-10

• Then I take the salad out of the refrigerator and write the name of the challenge on a paper.

🍅Step:-11

• Now I take a picture of the healthy and tasty salad I made.

Although I have made a salad with chickpeas before, I have never made such a delicious salad as the one I made today. Today is the first time I have made such a delicious salad with so many items.
Today's salad has fulfilled my expectations 100%. I have chosen chicken, chickpeas, two types of capsicum, tomatoes, and cucumbers to make today's salad. I know that the ingredients I use play an important role in good health. Besides, I buy each item fresh. As a result, when I make a salad with these items, the taste of the salad also increases a lot.

I always try to make healthy and delicious food, which will help me and my family maintain our health. At the same time, the food should be delicious. I also got a taste of novelty in today's salad, and the taste is incomparable. My family and I had a lot of fun making today's salad. So I would say that today's salad has fulfilled my expectations 100%.

I will now discuss the health benefits of the ingredients in my salad. Below, I will mention a few -

Chickpeas: -

Chola is a nutrient-rich food; it contains -

• Protein, which plays an important role in maintaining good health.
• Fiber - High in dietary fiber, which speeds up the digestive process.
  Vitamins and minerals, such as iron, magnesium, potassium, folate, phosphorus, zinc, and B vitamins.
• Helps control blood sugar. Low glycemic index digests slowly, preventing blood sugar spikes.
• Chickpeas help control blood pressure.
• Chickpeas is high in protein and fiber, which fills the stomach, reducing calorie intake.
• Chickpeas can help reduce appetite.
  It also helps reduce the risk of heart disease, type 2 diabetes, some cancers, and obesity.

🥒 Cucumber:-

• Cucumber is a refreshing, low-calorie vegetable that has several health benefits. It is mostly made up of water but also contains important nutrients. Here is a brief description of the health benefits of cucumber:
• Keeps you hydrated
• Cucumber keeps the body hydrated, as cucumber is 96% water, which helps maintain body temperature tolerance.
• It is low in calories, high in nutrients. Such as-
• Vitamin K, Vitamin C, Potassium, and small amounts of Magnesium and Manganese.
• Cucumber helps in weight loss
• Cucumber aids in digestion
• Helps relieve constipation.
• Cucumber contains silica and antioxidants, which help improve skin texture.
• Applying cucumber slices on the eyes can reduce puffiness and dark circles.
• Cucumber also has many other nutritional properties.

Bell peppers

• Belle peppers are also called capsicum or sweet peppers. It is a vibrant, crunchy vegetable that is packed with nutrients and health benefits. They come in a variety of colors—green, red, yellow, and orange—each with a slightly different nutritional profile, but all offer great health benefits.
• Very rich in vitamin C and supports a strong immune system.
• Helps with iron absorption and wound healing.
  Promotes eye health
• High in carotenoids: lutein, zeaxanthin, and beta-carotene.
• Protects against macular degeneration and cataracts.
• Vitamin A also helps maintain vision.
• Bell peppers are an excellent source of antioxidants, containing vitamin C, beta-carotene, and flavonoids, which reduce inflammation and oxidative stress.
• May help reduce the risk of chronic diseases like cancer and heart disease.
• Bell peppers are low in calories, which is good for weight loss
• It contains potassium, which helps control blood pressure.
• It also contains antioxidants that improve blood vessel function and reduce the risk of heart disease.
• It can also Help reduce the risk of anemia
• Good for brain function

🧅Onions

• Onions are not only a delicious ingredient - they are also packed with health benefits. - Widely used in cooking around the world, onions provide both nutritional value and natural medicinal properties. Below, I have discussed the nutrition of onions
  Onions contain more than 25 different antioxidants, especially quercetin and sulfur compounds, which help protect your cells from damage and reduce inflammation.
• Quercetin helps lower blood pressure and improve cholesterol levels.
• Helps control blood sugar
• Boosts immunity
• Helps improve bone health

Now I will put the prices of the ingredients mentioned above. First, I will show the price in my country's currency. But the local price may seem unfamiliar to many Steemian friends, so I am presenting the Steem price to you as well.

A salad made with chickpeas, cucumber, capsicum (bell pepper) and onion is not only nutritious but also refreshing and delicious. Here are some special tips to make it delicious and healthy:

• Soak the chickpeas overnight and boil them until soft. Add a pinch of baking soda while boiling to make them creamy.
• Cucumber: Peel or keep the skin as desired. Use seedless cucumbers if possible to achieve less wateriness.
• Capsicum: Use a mix of yellow and green for color and sweetness.
• Onion: Use red onion for a sharp, sweet crunch. Soak chopped onion in cold water for 10 minutes to reduce the pungency.
• Add fresh cilantro, mint, or parsley for extra flavor.
• Add just before serving to keep the vegetables fresh and vibrant.
• Refrigerate the salad for at least 30 minutes to get the full flavor of the salad. This allows the flavors to blend nicely.
• The most important thing is to always buy vegetables that look fresh. And you should make a habit of eating fresh food. You should refrain from eating stale food. At the same time, you should remember to give importance to a diet that is full of nutrients.

I invite three of my friends to join in this challenge
@sduttaskitchen
@pathanapsana
@rosselena