Spanish Tapas – Five quick and delicious appetizers

Eggplant crisps, pepper-garlic mushrooms, bell pepper-cheese mini toasts, roasted tomatoes, pickled veggies

As  promised earlier, here are a few vegetarian tapas if you are in the mood to eat light this summer, or if you just want to incorporate lots of veggies in your diet. Protein rich and non-vegetarian tapas to follow soon! Complement any of these tapas with some of the protein tapas that I will post next time, that way you have a more balanced meal~

tapas collection

Pickled Veggies

Per serving: 30 cals | 1 g protein | 1 g fiber | 0 g total fat | 40 mg Vit C 

Low calories, high fiber for the serving, high vit C

Total time: 5 mins

Ingredients (Servings: 2)

1/2 Perisan cucumber, long slices

1/2 red bell pepper (medium), long slices

Any other vegetables of your choice. Since I was using so many veggies for my tapas, I pickled just two of my fave! 🙂

2 tsp vinegar*

1 tsp honey or brown sugar

Procedure

*Juice of the cucumber usually oozes out to soften the veggies, so no need to add more vinegar, but you can add more if you like.

Mix all ingredients in a bowl and keep it in the refrigerator while you prepare other tapas to soften the veggies a bit or leave them overnight to make them very soft. You can even serve immediately to enjoy the crunchiness of the veggies. So, its up to you how long you want to pickle them or just enjoy fresh.

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Pepper Garlic Mushrooms

Per serving: 50 cals | 2 g protein| 1 g fiber | 5 g total fat

Low calories, some fiber, good amount of B-complex vitamins

Total time: 10 mins

Ingredients (Servings: 2)

6-8 mushrooms (button or crimini)/ 0.5 box, sliced

1 clove garlic, chopped

2 tsp olive oil

salt to taste

generous amount of freshly ground black pepper

chives, minced

Procedure

Wash and slice the mushrooms.

Heat oil in a non-stick pan and add the chopped garlic. As it turns brown add the mushrooms.

Sprinkle salt and black pepper and cook on medium heat, till done or till brown and crispy. I like to caramelize some for texture and taste. 🙂

Serve with garnish of minced chives.

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Roasted Egg plant Crisps

Per serving: 55 cals | 2 g fiber | 1 g protein| 5 g total fat

Low calories, good amount of fiber for serving size

Total time: 10 mins

Ingredients (Servings: 2)

6 thinly cut eggplant slices

2 tsp olive oil

salt to taste

a pinch or two of paprika or red chili powder

lemon juice, optional

Procedure

Coat the egg plant pieces with oil, salt, paprika uniformly.

Heat the non-stick pan from the above recipe and cook the eggplant pieces till done on both sides. Cover the pan and keep the heat on medium.

Then uncover the pan and turn up the heat so that they caramelize and become crisp. The thinner the slice, the crispier they will be.

My slices were not evenly thin, but it had a very nice appeal with a part of it being crispy and a small portion being moist and soft. I thought both textures went well together.

Sprinkle additional paprika and/or some lemon juice per your preference.

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Roasted tomatoes

Per serving: 11 cals | 1 g protein | 1 g fiber | 8 mg vit C

Low calories, good amount of fiber for the serving size, some vitamin C

Total time: 5 mins

Ingredients (Servings: 2)

2 pearl tomatoes

salt, if needed

Procedure

Cut the tomatoes like a flower by making two partial longitudinal cuts, being careful not to cut it all the way.

Roast the tomatoes after the eggplant is done in the same pan without additional oil. Or add 0.5 tsp of oil if you are making it on a fresh pan. (NOTE: Oil helps with the absorption of lycopene, anti-oxidant in tomatoes, but there is oil in the other dishes that you would be consuming with these tomatoes as part of your meal, so you may or may not add here)

Cover and let it cook a bit on low heat.

Serve with rest of the tapas. I enjoy my tomatoes without salt, but you can sprinkle some salt & pepper if you prefer.

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Yellow bell pepper & Cheese mini-toasts

Per serving: 90 cals | 4 g protein | 4 g fiber | 3 g total fat | 86 mg Vit C 

High fiber, high vit C, good amount of good quality protein

Total time: 5 mins

Ingredients (Servings: 2)

1 high fiber bread (3 g or more fiber per slice)

1/2 yellow bell pepper (medium), diced finely

1/4  onion (medium), diced finely

a few cilantro/parsley sprigs, chopped finely

1/8 cup or about 2 tbsp shredded cheese

salt & black pepper to taste

Procedure

Toast a slice of high fiber bread and then cut into shapes of your choice – circles, mini-triangles or squares.

Mix remaining ingredients in a bowl and microwave for 30 secs

Serve as a topping on toast pieces.

Prepare this dish just before serving. For variation, try different cheeses or different bell peppers.

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Assemble all tapas on small plates and enjoy with a glass of wine or pair it with the Gazpacho, Spanish Cold Soup

Chicken and seafood tapas coming up next…..

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One thought on “Spanish Tapas – Five quick and delicious appetizers

  1. Pingback: Yummy Lauki/doodhi Dhokla (steamed calabash savory cake) | Quickly Delicious

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