Tapas at home: 15 very successful recipes that are also healthy

Tapas are a hallmark of Spanish cuisinean informal meal that encourages relationships and conversation, an excuse to enjoy snacks full of grace and flavor.

Who has not been seduced by them? Who has not followed the pilgrimage ritual that leads to that place where they serve this or that tapa? Who has not had a wine, a beer, a zurito or a sherry with an accompaniment that supports the stomach in front of the alcoholic aperitif?

Your possibilities are limitless: It can whet your appetite and conversation before lunch or dinner, or truly “cover up” hunger by constituting a complete and varied meal.

Although the name of tapas is a Spanish export to the world, a careful look at the gastronomy of other countries reveals that In other latitudes a similar type of food is styled based on generally vegetable snacks: the meze Greek, Arabic dishes such as falafelthe kemya Tunisian or the mutabalthe antipasti Italians, foods sold in street stalls in Asian countries or even Japanese sushi.

The caps represent, in any case, a way of eating linked to leisure and coexistence in public spaces. But that doesn’t stop can be a healthy optionas long as the food is well chosen and fried foods, not very light sauces or alcohol are not abused.

How to make tapas at home

The lids are like little jewels on the table, so it is important to take care of the presentation: colors, shapes, sauces, supports…

Otherwise, any food can become a tapa:

The vegetablessteamed, boiled, baked or sautéed, can be fill or serve seasoned with oil or a vinaigrette and served with cheese. legumes they are ideal for tapas sautéed, with spices, or crushed with oil and some vegetables.With the potatoes can be made salads. Another possibility is to use a slice of boiled potato as base of a skewer or montadito and cover it with roasted pepper, olive…The bread can be lightly toasted and cover with vegetables to gratin them. Crepes, pitas, Mexican tortas, empanadilla wafers… they are ideal bases for quick pizzas and fillings.A pate or thick cream of vegetables or legumes makes a good lid for dipping bread, pitas or crudités. olive it is an ideal complement. Also they dried tomatoes in oilexcellent on a slice of bread with a little Parmesan cheese.

Vegetable tapas with cheese

Photo: Rodrigo Diaz

The fresh vegetables cooked al dentein addition to minerals and vitamins, They provide tapas with a wide variety of flavours, colors and textures. Cheese is one of its best companions.

Goat cheese skewer with spinach

Ingredients for 4 people):

8 slices of wholemeal bread 1 small vegan goat cheese 1 bunch of fresh spinach 20 g of sesame seeds 1 tablespoon of berry jam 2 tablespoons of olive oil 8 fresh basil leaves

Preparation (10’+4′ cooking):

Lightly toast the bread in the oven for four to five minutes. Crush the olive oil with the basil and set aside. Wash the spinach leaves well, season with salt and pepper and spread over the toasted bread. Cut the cheese into slices about one centimeter thick and also arrange it on the bread. Heat the skewers in the oven, spread the berry jam over the cheese and sprinkle with lightly toasted sesame.

Nutritional information:

Calories: 245 Carbohydrates: 22 g Protein: 9 g Fat: 13 g Cholesterol: 12 mg.

Broccoli skewer with gorgonzola

Ingredients for 4 people):

8 slices of whole wheat bread 150 g of broccoli 80 g of gorgonzola cheese 100 g of spring onion 8 whole walnuts 4 tablespoons of olive oil

Preparation (10’+8′ cooking):

Brush the slices of bread with oil and lightly toast. Meanwhile, clean the broccoli, cut into bunches and cook al dente in plenty of boiling salted water for about seven minutes. Drain and cool well. Cut the onion into strips as thin as possible and leave a few minutes in cold water. Place the cheese in a bowl and mix with half of the chopped walnuts. Once all the ingredients are prepared, spread the toast with the cheese and the walnuts, place the broccoli on top, accompany with half a walnut and finish with a drizzle of oil and the onion.

Nutritional information:

Calories: 225 Carbohydrates: 15 g Protein: 7 g Fat: 15 g Cholesterol: 12 mg.

Carrot cannelloni with mustard

Ingredients for 4 people):

4 slices of edam type vegetable cheese 4 small carrots, not very wide 1 tablespoon of mustard 2 tablespoons of poppy seeds

Preparation (10’+12′ cooking):

Peel and boil the carrots. They should not be very thick. Once boiled, drain and cool. Spread each slice of cheese with a little mustard and place the carrots on top to wrap them with the cheese. Cut the ends to remove the excess carrot and cut each roll in half. Prick with toothpicks and sprinkle with poppy seeds or paprika.

Variant:

They can be served on tender leaves of the heart.

Nutritional information:

Calories: 182 Carbohydrates: 8 g Protein: 10 g Fat: 10 g Cholesterol: 21 mg.

Mushroom puff pastry with pesto

Ingredients for 4 people):

For the pesto sauce:

1 tray of fresh basil20 g of pine nuts30 g of grated Parmesan cheese30 g of fresh cheese3 tablespoons of olive oil

Preparation (12′ + 10′ cooking):

To prepare the pesto, crush all the ingredients and mix in a bowl until you get a fine paste. Roll out the puff pastry and cut it into eight rectangles of about 10 x 5 centimeters. Place them on a baking tray separated from each other. In each one, mark another interior rectangle with the tip of the knife, without cutting and with a one-centimeter edge. Prick the inside of this rectangle with a fork to prevent it from rising and paint everything with the soy milk. Wash the mushrooms, remove the trunk and cut the hats into slices. Spread the inside rectangle of the puff pastry with the pesto sauce and arrange the mushroom slices on top, slightly overlapping. Sprinkle with salt and drizzle with a drizzle of olive oil. Bake for about ten minutes in a preheated oven at 180ºC.

Nutritional information:

Calories: 250 Carbohydrates: 8 g Protein: 5 g Fat: 19 g Cholesterol: 32 mg.

Cheese puff pastry with tomato curry

Ingredients for 4 people):

100 g of puff pastry 4 slices of Emmental cheese 1 tablespoon of curry sauce 2 strong Canarian tomatoes olive oil, oregano and salt

Preparation (15′ + 12′ cooking):

Roll out the puff pastry and cut eight circles with the help of a cookie cutter or a glass. Brush with the curry sauce. Cut the cheese into slightly smaller circles, place on top and crown each puff pastry with a slice of tomato. Drizzle with olive oil and sprinkle with salt and oregano. Bake in a preheated oven at 190º C for about 12 minutes.

Variant:

Instead of curry sauce you can spread the puff pastry with mustard.

Nutritional information:

Calories: 223 Carbohydrates: 11 g Protein: 8 g Fat: 16 g Cholesterol: 33 mg.

Oriental-inspired tapas

Photo: Rodrigo Diaz

Filo pastry with green asparagus

Ingredients for 4 people):

3 sheets of filo pastry 1 bunch of green asparagus 1 roasted red pepper 50 g of grated vegetable cheese, Parmesan type 1 clove of garlic melted margarine salt

Preparation (15′ + 14′ cooking):

First of all, melt the margarine in a bain-marie in a saucepan, adding a peeled garlic clove that, with the heat, will leave its aroma. Remove the lower part of the asparagus trunk, just where it gives way naturally when broken with your fingers . Blanch for four minutes in boiling salted water and cool.Cut each sheet of filo pastry into four rectangles, about the same length as the asparagus.Paint the rectangles with the garlic margarine and place a strip of red pepper and an asparagus; sprinkle with the grated Parmesan and roll up, previously folding the ends in. Paint again with the margarine and bake at 190ºC for ten minutes or until golden. To serve, cut them into two pieces.

Nutritional information:

Calories: 225 Carbohydrates: 12 g Protein: 7 g Fat: 16 g Cholesterol: 44 mg

Pumpkin skewer with tofu

Ingredients for 4 people):

150 g of tofu150 g of pumpkin, without skin20 g of pumpkin seeds20 g of sugar1 glass of sweet muscatel type wine1 small tablespoon of curryolive oil

Preparation (10′ + 12′ cooking):

Cut the pumpkin into cubes and fry in olive oil, sprinkle with the sugar, drizzle with a splash of sweet wine and add the curry. Cover with a little water and cook just until it can be easily pierced with a toothpick.Cut the tofu into cubes and lightly sauté. Prick twelve chopsticks with a piece of pumpkin and another of tofu, and accompany with the gently toasted pumpkin seeds.

Nutritional information:

Calories: 215 Carbohydrates: 35 g Protein: 5 g Fat: 7 g Cholesterol: 0 mg.

spicy chickpeas

Ingredients for 4 people):

200 g of cooked chickpeas1 red chilli pepper2 cloves of garlic1 tablespoon of olive oil2 sprigs of fresh coriander1 limepepper and salt

Preparation (5′ + 4′ cooking):

Peel the garlic and cut into slices. Also cut the chilli pepper and fry both in the oil. Add the chickpeas and salt and pepper. Sprinkle with fresh cilantro and the grated rind of the lime, and serve in small bowls.

Nutritional information

Calories: 80 Carbohydrates: 10 g Protein: 3 g Fat: 3 g Cholesterol: 0 mg.

Pepper Dip with Almonds

Ingredients for 4 people):

1 large red pepper 100 ml crushed tomato 100 g toasted almonds large pita breads (or 12 minis) 2 garlic cloves 2 tablespoons olive oil cumin pepper and salt

Preparation (5′ + 20′ cooking):

Clean and chop the pepper. Peel the garlic cloves and cut them into three. If they are not peeled, peel the almonds well and then crush them. Sauté the garlic in a saucepan without letting it colour. Immediately add the chopped pepper and, when it softens, the crushed tomato. Let it finish cooking and at the end add the crushed almond. Season with salt and pepper and cumin to taste.To finish, grind the mixture until it reaches the consistency of pate and serve in a bowl or saucer with the pita bread cut into triangles.

Nutritional information:

Calories: 316 Carbohydrates: 22 g Protein: 8 g Fat: 22 g Cholesterol: 0 mg.

Tunisian salad snack

Ingredients for 4 people):

half a cucumber1 strong red tomatohalf a green pepperhalf a red pepperhalf an onionhalf a green apple1 lemon2 sprigs of fresh mint2 tablespoons of olive oilpeppersalt

Preparation (20′):

Wash all the vegetables and the green apple and cut into very small cubes. Season with salt, pepper, lemon juice and olive oil, and mix well. Reserve some fresh mint leaves to decorate; Cut the rest finely with scissors and incorporate as well. Stir everything well and divide the salad into eight dessert spoons or those used for appetizers. Decorate with the reserved mint and serve cold on a round plate, in a radial shape

Nutritional information:

Calories: 120 Carbohydrates: 8 g Proteins: 4 g Fats 4 g Cholesterol: 0 mg.

classic tapas

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