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CHICKPEAS – HOW TO MAKE HEALTHY MEALS WITH IT?

Do you know what is hummus?
Are you using chickpeas in your own cuisine?

On this blog post, I will suggest you two options, both vegan, on how to use chickpeas.

A dessert and a quick and energetic meal option!

Chickpeas are a wonderful source of vegan proteins in your diet and also of healthy fibres and minerals.

Did you know? Naturopathy diet recommends almost every day to eat Legumes

NUTRITIONAL FACTS about chickpeas and who needs to consume more of it:

CHICKPEAS COOKED, BOILED, WITHOUT SALT – 1 CUP, 164 gr (1)

  • Protein- 14.5 g
  • Calcium- 80.4 mg
  • Iron- 4.7 mg
  • Magnesium -78.7 mg

Chickpea is a vegan source of high-quality protein, contains 12.5 gr of fibre per cup (50% of the Daily Value).
Rich in minerals as Calcium and Magnesium that are very important to maintain healthy bones and also a good source of Iron.

THE BASICS – HOW TO COOK CHICKPEAS?

Chickpea is extremely easy to cook, you can also buy it ready to use in a can.

To maximize its health benefits I always prefer to cook it at home.

My method:

  • Cover the chickpeas in water double the amount of dried chickpeas
  • Mix 1 teaspoon of sodium bicarbonate in the soaking water
  • For night soaking- Soak for 8 hours -> replace the soaking water with fresh water -> cook until it is ready to eat.
  • For quick cooking- bring to boil for at 3 minutes -> set aside for 1.5 hours -> replace the soaking water with fresh water -> bring to boil and change the water once again-> cook until it is ready to eat.

To the cooking water I like to add bay leaf, garlic clove and sage leaf, this cooking water is great to add to the hummus paste.

As an Israeli, I use to eat hummus all the time; it took me time to find the great balanced recipe that reminds me of the taste of home, but I develop it and I’m happy to share it with you, my readers:

HOMEMADE HUMMUS RECIPE

Ingredients

  • 200g cooked or canned chickpeas
  • ½ a lemon
  • 2 tbsp tahini
  • 6 tbsp cooking water or regular water
  • 2 tbsp extra virgin olive oil
  • 1 tsp paprika
  • 2 garlic cloves, crushed
  • 1 tsp ground cumin
  • pinch salt

Method

  • Combine all the ingredients in a food processor, and blend to a creamy purée.
  • Serve and drizzle with extra virgin olive oil, sprinkle paprika on top.

Chickpeas can be used also as healthy dessert

CHICKPEAS COOKIES

Ingredients

  • ½ cup of date syrup (sugar-free) 
  • 1 ¾ cups of chickpeas
  • 1 cup of peanut butter
  • 150 gr dark chocolate chips
  • 1 ½ tsp of vanilla
  • 1 ½ tsp of bicarbonate soda

Method

  1. Preheat oven to 175 °C
  2. Add all the ingredients except dark chocolate to a food processor and blend until smooth.
  3. Add dark chocolate to the mixture until thoroughly blended. The dough will be sticky, don’t worry.
  4. With wet hands, form into small balls. Place onto a pan.
  5. Bake for 15 minutes. Remove from oven and set aside to cool for 10 minutes.

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