Ingredients

1 pack of Eisberg rucola salad
100 grams canned chickpeas
8 dkg thinly sliced sausage
13 dkg green peas
2 tablespoons of dijon mustard
yoghurt, olive oil for serving

Directions

Rinse the chickpeas in a sieve and let them drain. Sauté the green peas and chickpeas in a little oil, making sure the green peas remain tender and don’t become dry or wrinkled. In a dry pan, slowly fry the sausage slices until crispy and red, then transfer them onto a kitchen paper towel to drain excess fat. Remove the pan from the heat and mix mustard into the leftover sausage fat. Add 2-3 tablespoons of water to thin it into a creamy, liquid dressing. Place the salad mix in a bowl, add the sausage, chickpeas, and green peas, then toss everything together with the mustard-sausage fat dressing. For serving, drizzle with cold yogurt and olive oil for an extra touch.

Eisberg tipp

Sliced sausage works just as well, and for vegans, simply leave out the sausage for a perfect dish!

Advice from our Dietitian

The UN has highlighted the important role of legumes, not only for their beneficial nutritional value but also for their role in sustainability, such as their positive impact on soil health. They encourage people to consume a variety of beans and peas. In line with this, we recommend this unique recipe that features two types of peas. While chickpeas are not yet widely used in Hungarian kitchens, they are a staple food in the Middle East and India and are also consumed in significant amounts in Mediterranean countries, Mexico, and South America. Chickpeas are round, yellowish legumes with a shape resembling an owl’s head, which is why they are sometimes called “”owl peas.”” It has a sweet taste, some say it is slightly reminiscent of walnuts or chestnuts, others say it has a nutty flavour. Good thing we are not all the same, and neither are our tastes 🙂 They readily absorb the flavors of the spices and ingredients they are cooked with, making them versatile in both sweet and savory dishes. Chickpeas are the main ingredient in hummus and falafel, and their flour is used for making flatbreads. They are also delicious in soups and salads. Chickpeas are available either pre-cooked in cans or as dried beans. While dried chickpeas require soaking for at least a day and cooking for 2–4 or more hours, many believe the time investment is worth it for a more pronounced flavor. Canned chickpeas, on the other hand, are ready to use with minimal preparation. Beyond their culinary uses, chickpeas offer significant health benefits, being high in protein, dietary fiber, and various vitamins and minerals. If you haven’t tried chickpeas yet, give them a go—let’s chickpea together! 🙂 This chickpea and green pea salad with arugula is filling, and the sausage fat gives it a higher energy content. According to healthy eating guidelines, meals should primarily use low-fat ingredients and minimal fats. However, an energy-rich salad like this is perfectly fine occasionally, especially on cold winter evenings.

For Expectant Mothers
Pregnant women are generally advised to choose easily digestible, low-fat cold cuts (e.g., boiled ham, chicken breast, or turkey). High-fat processed meats, such as sausages, should be consumed in small amounts and only occasionally, as they are harder to digest due to smoking and drying processes. Some guidelines suggest avoiding smoked sausages altogether due to food safety risks (e.g., listeria). However, in this recipe, the sausage is heat-treated, which eliminates potential bacteria. Personally, I occasionally enjoyed sausage chips during my pregnancies. 🙂 Legumes such as beans, lentils, peas, and soy can sometimes cause bloating due to their insoluble fiber. If a pregnant woman experiences gastrointestinal sensitivity, it’s best to avoid legumes. However, if they do not cause discomfort, consuming them 1–2 times per week is recommended. Mustard consumption is generally discouraged for pregnant women as it may increase stomach acid production. However, if a pregnant woman has no adverse reactions, enjoys spicy flavors, and consumed mustard before pregnancy, she can use a small amount in the dressing.

For Gluten Intolerance
Dry legumes (e.g., beans, lentils, chickpeas) can sometimes be cross-contaminated with gluten during packaging. Ensure you purchase certified gluten-free products. Processed meats like sausages may also contain gluten as a texture modifier, so read labels carefully. Mustards can also contain gluten as thickeners or stabilizers, so choose only those on the gluten-free product list. Plain dairy products are generally safe, but always check labels, as some natural yogurts may be processed on shared lines with cereals.

For Lactose Intolerance
Certain processed meats may contain lactose, although sausages, salamis, and hams typically do not. Always check product labels for allergen information. Dijon mustard is usually lactose-free, but labels should still be checked to confirm. Dairy products are an excellent source of calcium and don’t have to be entirely avoided by those with lactose intolerance. Many individuals tolerate low-lactose dairy products, such as natural yogurt, based on their sensitivity. For severe cases, even trace amounts of lactose in processed foods can be problematic, so substitute yogurt with lactose-free alternatives as needed.

Enjoy your meal, and don’t forget to add salads to your daily menu!
Kinga Shenker-Horváth