Spiced Chickpea, Pumpkin and Spinach Salad
Recipe by Lyndey Milan
Friday 29 September is World Heart Day, and beloved Australian Chef Lyndey Milan is stepping up to the plate, the dinner plate that is, to help spread awareness of one of Australia's largest health problems – heart disease.
Despite improvements over the last few decades, research from the Australian Heart Foundation shows that cardiovascular disease is one of the deadliest among Australians.
World Heart Day is the perfect opportunity to re-evaluate your food and lifestyle choices and Lyndey is helping to inspire a healthier and more active routine – starting on the plate.
Spiced Chickpea, Pumpkin and Spinach Salad includes all the heart healthy ingredients and elements:
Spinach: Green vegetables such as Spinach are high in carotenoids, which act as antioxidants and free your body of potentially harmful compounds. They're also high in fibre and contain tons of vitamins and minerals. Consume with vitamin C to double the iron absorption too.
Extra Virgin Olive Oil: In a landmark study, people at high risk for heart disease who followed the Mediterranean diet (high in grains, fruits, vegetables) supplemented by nuts and at least four tablespoons a day of extra virgin olive oil reduced their risk of heart attacks, strokes, and dying by 30%. Extra virgin Olive oil is a good source of monounsaturated fats, which can help reduce both cholesterol and blood sugar levels.
Philips Airfryer: With its unique RapidAir Technology, the Philips Airfryer grills, bakes, roasts and fries with 80% less fat* and little to no oil – just make sure it's extra virgin olive oil, making it the perfect solution for fast and healthy meals or snacks.
700g butternut pumpkin, peeled, seeded, cut in 2-3cm chunks
1 ½ tablespoons (30ml) extra virgin olive oil
1 teaspoon Dijon mustard
1 tablespoon (20ml) apple cider vinegar
Pinch sugar (optional)
Salt and freshly ground black pepper to taste
200g baby spinach leaves
1 red onion, finely sliced
120g soft goats curd cheese or fetta, crumbled
1 ¼ cups air-fried chickpeas (recipe below)
Toss pumpkin with 2 teaspoons (10ml) oil and place into the Airfryer basket. Side into the Airfryer and cook on 200'C for 10 minutes.
Meanwhile, combine remaining oil with mustard, vinegar, sugar, salt and pepper in a bowl or screw-top jar and shake until well combined or whisk together in a bowl.
Place spinach leaves in a bowl, top with onion and cheese and toss gently with the dressing.
To serve, individually plate the salad and then top with the pumpkin and chickpeas.
Air-Fried Spiced Chickpeas
Makes: 1 ¼ cups
1 x 400 g chickpeas, drained and rinsed
1 tablespoon (20ml) extra virgin olive oil
1 teaspoon smoked paprika
½ teaspoon ground cumin
½ - 1 teaspoon salt flakes, or to taste
Pinch of cayenne pepper or chilli powder (optional)
In a bowl or plastic bag, toss together the chickpeas, olive oil, paprika, cumin, the 1 teaspoon salt and the cayenne if you want the extra kick of heat.
Place the chickpeas in the Airfryer basket and slide into the Airfryer. Cook until the chickpeas are golden and slightly crisp, 10 minutes, or 15 minutes for really crisp.
Transfer the chickpeas to a bowl and serve warm or at room temperature or add to salads.
Store in an airtight container.