{"id":49153,"date":"2026-04-14T11:17:33","date_gmt":"2026-04-14T15:17:33","guid":{"rendered":"https:\/\/cms.nautilusplus.com\/?p=49153"},"modified":"2026-04-14T11:21:26","modified_gmt":"2026-04-14T15:21:26","slug":"bouchees-vege-a-litalienne","status":"publish","type":"post","link":"https:\/\/cms.nautilusplus.com\/fr\/bouchees-vege-a-litalienne\/","title":{"rendered":"Bouch\u00e9es v\u00e9g\u00e9 \u00e0 l\u2019italienne"},"content":{"rendered":"\n<p>Ces bouch\u00e9es v\u00e9g\u00e9 de pois chiches sont une fa\u00e7on simple et savoureuse d\u2019int\u00e9grer davantage de l\u00e9gumineuses \u00e0 votre alimentation. Cette <strong>collation sal\u00e9e<\/strong> constitue \u00e9galement une agr\u00e9able alternative aux options habituellement sucr\u00e9es, tout en \u00e9tant <strong>nutritive et rassasiante<\/strong>. Gr\u00e2ce \u00e0 leur teneur en prot\u00e9ines, en fibres et en lipides (majoritairement non satur\u00e9s), <strong>ces bouch\u00e9es favorisent la sati\u00e9t\u00e9 et soutiennent l\u2019\u00e9nergie entre les repas<\/strong>. Leurs saveurs riches et bien \u00e9quilibr\u00e9es se d\u00e9gustent aussi bien ti\u00e8des que froides, ce qui en fait une <strong>collation pratique et polyvalente<\/strong> \u00e0 emporter au travail.<\/p>\n\n\n\n<p>Portions&nbsp;: 6 (1 portion = 2 bouch\u00e9es)<\/p>\n\n\n\n<p>Temps de pr\u00e9paration&nbsp;: 15 minutes<\/p>\n\n\n\n<p>Temps de cuisson&nbsp;: 20 minutes<\/p>\n\n\n\n<h2>Ingr\u00e9dients<\/h2>\n\n\n\n<ul>\n<li>1 bo\u00eete de pois chiches (540 ml), \u00e9goutt\u00e9s et rinc\u00e9s<\/li>\n\n\n\n<li>1 gros \u0153uf<\/li>\n\n\n\n<li>3 c. \u00e0 soupe (45 ml) d\u2019huile d\u2019olive<\/li>\n\n\n\n<li>2 c. \u00e0 soupe (30 ml) de mayonnaise l\u00e9g\u00e8re (r\u00e9duite en gras)<\/li>\n\n\n\n<li>2 c. \u00e0 soupe (30 ml) de jus de citron<\/li>\n\n\n\n<li>\u00bc c. \u00e0 th\u00e9 d\u2019ail en poudre<\/li>\n\n\n\n<li>\u00bd c. \u00e0 th\u00e9 d\u2019oignon en poudre<\/li>\n\n\n\n<li>\u00bc c. \u00e0 th\u00e9 de poivre noir moulu<\/li>\n\n\n\n<li>1 c. \u00e0 th\u00e9 (5 ml) d\u2019assaisonnement \u00e0 l\u2019italienne<\/li>\n\n\n\n<li>\u00bc c. \u00e0 th\u00e9 de sel<\/li>\n\n\n\n<li>2 c. \u00e0 soupe (30 ml) de flocons d\u2019avoine \u00e0 cuisson rapide<\/li>\n<\/ul>\n\n\n\n<h2>Pr\u00e9paration<\/h2>\n\n\n\n<ol type=\"1\">\n<li>Pr\u00e9chauffer le four \u00e0 375\u00b0F (190\u00b0C) et tapisser une plaque de cuisson de papier parchemin.<\/li>\n\n\n\n<li>Dans un bol moyen, d\u00e9poser tous les ingr\u00e9dients sauf les flocons d\u2019avoine.<\/li>\n\n\n\n<li>\u00c0 l\u2019aide d\u2019un pied m\u00e9langeur, pulser 3 \u00e0 4 fois pour \u00e9craser grossi\u00e8rement la pr\u00e9paration. Il ne faut pas r\u00e9duire en pur\u00e9e, des morceaux de pois chiches doivent rester visibles pour une meilleure texture.<\/li>\n\n\n\n<li>Ajouter les flocons d\u2019avoine et m\u00e9langer bri\u00e8vement \u00e0 la cuill\u00e8re pour r\u00e9partir le tout.<\/li>\n\n\n\n<li>Former sur la plaque 12 galettes d\u2019environ 2 c. \u00e0 soupe chacune. Aplatir l\u00e9g\u00e8rement.<\/li>\n\n\n\n<li>Si d\u00e9sir\u00e9, d\u00e9corer le dessus des bouch\u00e9es de pois chiches avec une pinc\u00e9e d\u2019assaisonnement \u00e0 l\u2019italienne.<\/li>\n\n\n\n<li>Cuire au four 20 minutes, jusqu\u2019\u00e0 ce que les bouch\u00e9es soient fermes au toucher.<\/li>\n\n\n\n<li>Laisser ti\u00e9dir. D\u00e9guster ti\u00e8de ou froid. Conserver au r\u00e9frig\u00e9rateur pendant 3 \u00e0 4 jours.<\/li>\n<\/ol>\n\n\n\n<p><strong>Pour d&rsquo;autres id\u00e9es de collations sal\u00e9s :<\/strong><\/p>\n\n\n\n<ul>\n<li><a href=\"\/fr\/trempette-au-poivron-rouge-roti-et-feta\/\" target=\"_blank\" rel=\"noreferrer noopener\">Trempette au poivron rouge r\u00f4ti et f\u00e9ta<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/ultimefit.com\/fr\/nutritions\/recipes\/478\">Croustilles de chou fris\u00e9 \u00e9pic\u00e9es<\/a><\/li>\n<\/ul>\n\n\n\n<h3>Valeurs nutritionnelles par portion&nbsp;: 130 calories | 8g lipides | 12g glucides | 3g fibres | 4g prot\u00e9ines<\/h3>\n","protected":false},"excerpt":{"rendered":"<p>Ces bouch\u00e9es v\u00e9g\u00e9 de pois chiches sont une fa\u00e7on simple et savoureuse d\u2019int\u00e9grer davantage de l\u00e9gumineuses \u00e0 votre alimentation. Cette collation sal\u00e9e constitue \u00e9galement une agr\u00e9able alternative aux options habituellement sucr\u00e9es, tout en \u00e9tant nutritive et rassasiante. Gr\u00e2ce \u00e0 leur teneur en prot\u00e9ines, en fibres et en lipides (majoritairement non satur\u00e9s), ces bouch\u00e9es favorisent la [&hellip;]<\/p>\n","protected":false},"author":17,"featured_media":49156,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":[],"categories":[5187],"tags":[7964,7954,7962,7961,7955,6782,2784,2027,7963],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v16.3 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\r\n<meta name=\"description\" content=\"Ces bouch\u00e9es v\u00e9g\u00e9 de pois chiches sont une fa\u00e7on simple et savoureuse d\u2019int\u00e9grer davantage de l\u00e9gumineuses \u00e0 votre alimentation.\" \/>\r\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\r\n<link rel=\"canonical\" href=\"https:\/\/www.nautilusplus.com\/fr\/bouchees-vege-a-litalienne\/\" \/>\r\n<meta property=\"og:locale\" content=\"fr_FR\" \/>\r\n<meta property=\"og:type\" content=\"article\" \/>\r\n<meta property=\"og:title\" content=\"Bouch\u00e9es v\u00e9g\u00e9 \u00e0 l\u2019italienne\" \/>\r\n<meta property=\"og:description\" content=\"Cette collation sal\u00e9e constitue \u00e9galement une agr\u00e9able alternative aux options habituellement sucr\u00e9es, tout en \u00e9tant nutritive et rassasiante.\" \/>\r\n<meta property=\"og:url\" content=\"https:\/\/www.nautilusplus.com\/fr\/bouchees-vege-a-litalienne\/\" \/>\r\n<meta property=\"og:site_name\" content=\"Nautilus Plus\" \/>\r\n<meta property=\"article:author\" content=\"https:\/\/www.facebook.com\/nautilusplus\" \/>\r\n<meta property=\"article:published_time\" content=\"2026-04-14T15:17:33+00:00\" \/>\r\n<meta property=\"article:modified_time\" content=\"2026-04-14T15:21:26+00:00\" \/>\r\n<meta property=\"og:image\" content=\"https:\/\/www.nautilusplus.com\/content\/uploads\/2026\/04\/image00005-RETOUCHE-scaled.jpg\" \/>\r\n\t<meta property=\"og:image:width\" content=\"2560\" \/>\r\n\t<meta property=\"og:image:height\" content=\"1707\" \/>\r\n<meta name=\"twitter:label1\" content=\"Est. reading time\">\n\t<meta name=\"twitter:data1\" content=\"2 minutes\">\r\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"WebSite\",\"@id\":\"https:\/\/www.nautilusplus.com\/fr\/#website\",\"url\":\"https:\/\/www.nautilusplus.com\/fr\/\",\"name\":\"Nautilus Plus\",\"description\":\"Plus qu&#039;un gym\",\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":\"https:\/\/www.nautilusplus.com\/fr\/?s={search_term_string}\",\"query-input\":\"required name=search_term_string\"}],\"inLanguage\":\"fr-FR\"},{\"@type\":\"ImageObject\",\"@id\":\"https:\/\/www.nautilusplus.com\/fr\/bouchees-vege-a-litalienne\/#primaryimage\",\"inLanguage\":\"fr-FR\",\"url\":\"https:\/\/www.nautilusplus.com\/content\/uploads\/2026\/04\/image00005-RETOUCHE-scaled.jpg\",\"contentUrl\":\"https:\/\/www.nautilusplus.com\/content\/uploads\/2026\/04\/image00005-RETOUCHE-scaled.jpg\",\"width\":2560,\"height\":1707,\"caption\":\"bouch\\u00e9es v\\u00e9g\\u00e9 de pois chiches \\u00e0 l'italienne - 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